• 03Σεπ
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    WoD 4.9.17

    WoD 4.9.17

    Endurance period
    Test week

    4.9.17

    Warm up 7-10min
    Coaches choice

    5min board briefing

    Then for 5min,
    -Do some stretching/foam rolling,
    -Mind preparation and focus to get into the test , ready to give all you ve got!

    Level 2
    Test 1
    Athletes begin the WoD in heats of 8, every 8min
    “Jerry”
    For time
    1600m run
    2k Row
    1600m run

    *no time cap

    Level 1
    10 rounds for time
    200 m run , intro:100m run/6burpees
    7 burpees

    Level 2 & level 1
    Assistant work if you finish your test and you can breath(which you shouldn’t)
    3-5 rounds
    10 T2b/t2r
    45” plank
    75 du or 50 or 25 or 150single unders

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