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    WoD 16.5.17

    WoD 16.5.17

    LEVEL 2
    Strength – 20min
    Every 2min x 5set -10min
    Deadlift
    5-5-5-5-5
    Immediately followed by
    Every 1:30 x 6 set -10min
    odd set: 10 kb rows for each arm
    even set: 8 kb strict press for each arm

    5min transition time
    Metcon – 7min
    “Fran”
    21-15-9
    Thrusters 40/30kg
    Pullups

    scale down the movements to finish in the time cap, and feel the burn…!!!

    LEVEL 1
    Assistant work – 20min
    10min work on jump rope – double unders
    immediately followed by:
    every 1:30min x 6 sets -10min
    max reps ring dips or parallel dips in 1min + 30” time rest.

    5min transition time

    Metcon-7min
    Buy in
    3 rounds
    20 push ups
    20 squat
    the remaining time
    amrap : kb swings 20-24/12-16kg

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