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    WoD 13.10.17

    WoD 13.10.17

    Muscular Endurance Day
    LEVEL 2
    Part a – 10min
    Emom x 10min
    Toes 2 bar rx plus :8reps , rx:6reps *if scale down the mvmnt ,do 10 reps
    Dips rx plus:8@rings rx:6reps @parallets *if use assistance ,do 8reps
    8 barbell rows rx plus:40/30 rx:30/20

    5min transition time

    Part b-20min
    4 rounds for time , of “Barbara”
    20pullups
    30 push ups
    40 situps
    50 squats
    time cap: 20min

    LEVEL 1
    Part b – 10min
    Alternate emoms x 5sets -10min
    odd min:
    10 Body rows , set up on the racks , not on the pull-up rig
    even min:
    10 pushups

    5min transition time

    Part b-20min
    4 rounds for time
    20 barbell rows
    30 box dips
    35 situps
    40 squats
    time cap 20min

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