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    WoD 28.3.17

    WoD 28.3.17

    LEVEL 2
    Strength-18min
    Every 2min x9 set
    6 bench press,increase load each set
    After every set do: 6 strict pullups

    5min transition time

    Metcon- 8min
    15 reps of the Kb complex: 5 Kb swings one arm + 5kb Clean + 5 Kb snatch
    Reps must be unbroken,finish one arm , then move to the other.
    10 t2b
    5 burpees

    LEVEL 1
    Strength-18min
    Every 2min x9 set
    10 barbell rows + 10 double Kb swings outside + 1wall climb

    5min transition time

    Metcon-8min
    Amrap in 8min
    5 hang power Clean
    7 push ups
    10 situps

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