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    WoD 23.11.17

    WoD 23.11.17

    Test Week

    Day 4

    15min warm up – coaches choice + board briefing + transition time

    LEVEL 2

    A.

    20min to establish 3rm of Deadlift

    immediately followed by:

    B.

    “LYNNE”

    5Rounds for max reps

    Bench Press loaded with your bodyweight – you can scale down at 2/3bw or 1/2bw but you must write it down on the scoreboard

    Strict Pullups , if you use band assistance you must write it down on the scoreboard.

    There’s no time limit for this WOD—you go until your form breaks down and you can’t go anymore.

    Bench press to pull-ups there is no rest,rest btwn sets up to 3-4min..

    22min time cap

    LEVEL 1

    25min to establish max load

    6 rounds for total load on the last set

    10 push ups

    5 thrusters

    There’s no time limit for this WOD—you go until your form breaks down and you can’t go anymore.

    You must add load each set.

    Push ups to thrusters there is no rest,rest btwn sets up to 3-4min..

    the remaining time of the hour,do some cardio on a machine(row/ski/ab)

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