• 03Οκτ
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    WoD 4.10.17

    WoD 4.10.17

    CARDIORESPIRATORY ENDURANCE
    LEVEL 2+LEVEL 1
    Part a. – 32min
    0-8min
    L2 rx plus: 1mile run rx:1200m run , L1 : m:1200m run /f: 1k run
    the remaining time , amrap back step lunges L2 rx plus 50/30 , rx :40/25 , L1:15-25/10-25kg
    8-16min
    L2 rx plus: 1400m run rx:1200m run , L1 : 1200m run / 1k run
    the remaining time , amrap L2 : T2B L1 : MB situps
    16-24min
    L2 rx plus: 1200m run rx:1000m run , L1 : 1200m run / 1k run
    the remaining time , amrap L2 : pistols ,L1 : pistols – scaled
    24-32min
    L2 rx plus: 1000m run rx:800m run , L1 : 1000m run / 800m run
    the remaining time , amrap L2 : T2R L1 : Max time accumulated on plank hold position

    1min transition time

    Part b.
    is only for L2 and is optional :

    2min amrap
    Squat snatches @30/20kg

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