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    WoD 27.1.17

    WoD 27.1.17

    LEVEL 2
    Strength – 21min
    Every 2min x 6set (12min)
    Snatch 2nd Pull – finish with elbows high and over the bar + Hang Squat Snatch + Snatch Balance
    Immediately followed by:
    Every 2min x 3set (6min)
    Hang Squat Snatch + Snatch Balance + Overhead Squat
    Immediately followed by :
    3min to load up to 90% of Snatch.
    5min transition time


    Metcon – 7min
    Chalkida Throwdown qualifier wod “petrounias”
    9-7-5
    Ring Muscleups
    Power Snatches @60/40kg
    Scale down: floor mu or box mu 12/9/6reps
    Power snatch 45/25kg
    Time cap 7min

    LEVEL 1
    Strength -21min
    Every 3min x 7set
    6 bench press – increase load each set
    2 wall climbs
    10 Barbell Rows @30-45kg/20-25kg


    5min transition

    Metcon -7min
    21-15-9 for time
    Sdlhp 25-35/20-25kg
    Dips
    Time cap :7min

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