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    WoD 28.11.17

    WoD 28.11.17

    LEVEL 2 + LEVEL 1

    Part a.

    10min For total kcals of: row/ski/assault

    40”on /20”off x 4sets , 2min rest

    Repeat another 4 sets of : 30”on /30”off

    2min rest

    Part b. – 10min

    Emom x 5 x 2rounds

    0-1:17 burpees or 15 or 12

    1-2: 50du or 35 or 20 or 10 or as many efforts on du

    2-3: 25 situps or 20

    3-4: 50du or 35 or 20 or 10 or as many efforts on du

    4-5: 17 wall ball or 15 or 12

    5min transition time

    Part b – 7min

    LEVEL 2

    In teams of 2

    rounds and reps in 7min

    10 push ups each athlete

    10 kb swings each athlete

    10 box jumps each athlete

    LEVEL 1

    In teams of 2

    rounds and reps in 7min

    6 dips each athlete

    9 squat each athlete

    12 barbell rows each athlete

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