• 02Φεβ
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    WoD 2.2.17

    WoD 2.2.17

    LEVEL 2
    Assistant Work
    Work for 15 min rounds for quality of:
    3/2 ring mu or 7 assisted muscle ups or 4 attempts for rx mu
    10m hand stand walk or 20m bear walk
    12 pistols

    4min transition time

    Met-con
    “Regionals 2012 wod 1”
    For time
    1 k run
    1k row
    30 strict deficit hspu

    14min time cap

    LEVEL 1
    Strength – 14min
    Every 2min x 7sets
    Back Squat
    10-8-6-4-4-2-2
    Find 2 rep max

    4 min transition time

    Metcon – 14min
    Amrap ladder in 14min
    3 push-ups
    3 box jumps
    3 thrusters @ 25-35/15-25kg

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