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    WoD  11.9.17

    WoD 11.9.17

    11.9.17

    Endurance day

    LEVEL 2

    Metcon a. -20min

    every 5min x 4 sets

    400m run

    75 du or 50 or 25 or 10. single unders not allowed

    6 burpees.

    ladder the burpees , add 6reps each set=6/12/18/24reps

    3min transition time

    Metcon b.

    Amrap in 10min

    12 t2b

    6 box jump overs

    12 kb swings rx plus :32/24 , rx: 24/16-20kg

    6 box jump overs

    LEVEL 1

    Part a. -20min

    every 5min x 4 sets

    400m run

    15 kb swing

    7 box jump overs ,

    ladder the box jump overs , add 6reps each set=7/14/21/28reps

    3min transition time

    Part b.-10min

    Amrap in 10min

    14 mb situps

    6 burpees

    8 bar sdlhp 25-35/15-25

    6 burpees

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