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    WoD 30.1.17

    WoD 30.1.17


    LEVEL 2
    Strength – 16min
    8min work on heavy triples of Overhead Squat
    8min work on headvy doubles of Snatch Balance

    5mi transition time

    Metcon – 10min
    10min Amrap of:
    3 Hang  Snatch @ rx plus: 50-70/45-50  rx: 30-40/25-35kg
    Complex of : 3T2b + 2 c2b + 2 pull-ups *
    *must be unbroken

    LEVEL 1
    Assistant work – 16 min
    Rounds for quality
    2 wall climb
    6 push ups
    8 dips
    12 ghd back extensions
    24 double unders

    5min transition time

    Metcon – 10min
    3 rounds for time of:
    15 kb swings
    15 plank to push ups
    15 wall ball


    time cap 10min

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