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    WoD 29.2.17

    WoD 29.2.17

    LEVEL 2
    Strength
    Rounds for quality in 21min
    Of:
    400m Rowerg or Skierg
    7back squat ,increase load each round

    5min transition time

    Metcon-7min
    7min Amrap ladder
    3 oh squat, 6oh sqt, 9 oh squat…
    After each round do 6burpees over the bar+9 Kb swings



    LEVEL 1
    Strength-21min
    Every 3minx7sets
    10 Double Kb outside swings + 10 double Kb strict Presses +1min work on jump rope – du or su.

    5min transition time

    Metcon-7min
    7min amrap ladder
    3 thrusters @25-40/15-25kg
    3 burpees over the bar

     

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