• 01Οκτ
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    WoD 2.10.17

    WoD 2.10.17

    CARDIORESPIRATORY ENDURANCE DAY

    LEVEL 2 + LEVEL 1

    In a 35min time window do:

    LEVEL 2

    2 rounds – 4min , for total reps of du

    0-1min: row/ski/assault/spinning bike/park run , as hard as possible , for quality-count nothing.

    1-2min : Double unders,amrap

    LEVEL 1

    2rounds for quality

    0-1min : Park run or row/ski – count nothing

    1-2min : Jumping jacks

    1min transition time

    “Modified Whitten”

    3 rounds for time

    22 kb swings 32/24 , 24/16-20  L1:16-20/12-16 , 22 Box jumps

    400m run

    22 burpees

    22 wall balls 9/6kg , 3m/2,75m

    400m run

    30min time cap

    INTRO

    3rft of: 12kb swings ,12 jumping jacks ,200m run,10 burpees , 10 kb goblet thrusters 8-12kg ,200mr un

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