• 01Φεβ
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    WoD 1.2.17

    WoD 1.2.17

    LEVEL 2
    Strength – 18min
    Every 3min x 6sets
    7 Touch n go Deadlift – find 7rep max
    after every set do 30”Lsit + 8 dips

    4min transition time

    Metcon – 12
    “Mary”
    Amrap in 20min
    5 hspu
    10 pistols alternating
    15 pull ups

    LEVEL 1
    Strength – 18min
    Every 3min x 6sets
    10 overhead step lunges @10-25kg – focus on perfect body stance, shoulder external activation and elbows lockout
    15 barbell rows

    4min transition time

    Metcon – 12min
    3rounds for time of:
    3500m row
    12 deadlift @bw , scaled:2/3bw or 1/2bw
    15 box jumps
    time cap 12min

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