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    WoD 29.3.17

    WoD 29.3.17

    LEVEL 2
    Metcon A. -24min
    Every 3min x 4rounds of:
    0-3 : 30/25kcal row or 25/20kcal ski erg or 20/15kcal assault + choose btwn 10 or 12 or 15 c-ups
    3-6 : 600m Run + choose btwn 10 or 12 or 15 c-ups

    5min transition time

    Metcon B. – 6min
    “Diane”
    For time
    21-15-9
    Deadlift 100/70kg
    Hspu
    *if necessary ,scale down the load or the ROM, to finish in the time cap.


    LEVEL 1
    Assistant Work -24min
    Every 3min x 4rounds of:
    0 -3 : 8 benchpress (increase load each set) + 10 c ups + 6 box jumps
    3-6 : 8 pullups + 10 back extensions + 6 box jumps

    5min transition time

    Metcon – 6min
    “Baseline”
    500m row or 400ski or 300assault or 400run
    40 squat
    30 situps
    20 push ups
    10 pullups

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