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    WoD 15.5.17

    WoD 15.5.17

    LEVEL 2
    Strength – 16min
    EMOM x 4 Full rounds
    0-1: 3 Front Squat
    1-2: 3 Front squat
    2-3: max reps strict pull-ups
    3-4: REST

    5min transition time

    Metcon – 12min
    400m run
    then:
    21-15-9
    kb power snatch from the ground 24/16kg
    burpees box jumps
    then
    400m run

    time cap 12min

    LEVEL 1
    EMOM x 4 Full rounds
    0-1: 8 pistols
    1-2 : 8 pistols
    2-3 : max unbroken reps of: Sdlhp 25-35/10-20kg , if you brake the set ,stop.
    3-4 : rest

    5min transition time

    Metcon – 12min
    400m run
    then:
    21-15-9
    thrusters 20-30/10-20kg
    pullups
    then:
    400m run

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