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    WoD 19.1.17

    WoD 19.1.17


    LEVEL 2
    Strength – 21min
    Every 3min x 7set
    1 x Clean pull + Hang Power Clean + Hang Clean , Increase load each set.
    After each set with cleans , do:10 double Kb rows (inside legs)

    4min transition time

    Metcon -7min
    «Dianne»
    *21-15-9
    Deadlifts 100/70kg
    Hspu

    Time cap 7min

    *scale down if necessary , to finish in the time cap.

    LEVEL 1
    Assistant work-21min
    11min practice on jump rope or double unders
    10 min work on quality rounds of: 10 ghd back extensions , 10 hollow rocks , 10hip thrusts with barbell and upper back on a bench , 30″ side plank hold for each side

    4min transition time

    Metcon- 7min
    Amrap in 7min
    7 band assisted dips
    9 kb sdlhp
    7 box jumps

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