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    WoD 24.11.17

    WoD 24.11.17

    Test Week

    Day 5

    LEVEL 2+LEVEL 1

    20min mobility-foam rolling

    10min board briefing+transition time

    LEVEL 2

    athletes can begin first either from the test 5 or the test 6

    15min time cap to perform

    “Death by Thrusters”

    With a continuously running clock perform 1 Thruster (60/40 or 50/35 or 40/25) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

    Score total rounds and reps in the last round completed.

    5min transition time

    “Modified open wod 17.3”

    For total reps:

    Prior to 8:00, complete:

    3 rounds of:

    6 T2b

    6 Squat snatches, 45/30 or 35/25 or 30/20

    36reps

    Then, 3 rounds of:

    7 T2b

    5 Squat snatches, 60/40 or 45/30 or 35/25

    +36reps = 72reps

    *Prior to 12:00, complete 3 rounds of:

    8 T2b

    4 Squat snatches, 75/45 or 60/37,5 or 45/30

    +36reps = 108reps

    if you finish it (*&^%$#@!) ,write down your total time on the scoreboard

    LEVEL 1

    15min time cap

    “Death by back rack -step lunges”

    With a continuously running clock perform 1 lunge ( 50/35 or 40/25 or 30/20 or 25/10) the first minute, 2 lunges the second minute, 3 lunges the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

    Score total rounds and reps in the last round completed.

    5min transition time

    The following is not a strength based test.

    It is a metcon wod to see how the strength phase applied  on the metcon performance.

    12min amrap

    12 mb situps

    10 kb swings

    8 kb sdlhp

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