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    WoD 3.1.17

    WoD 3.1.17

    Strength day
    LEVEL 2
    Part a – 26min
    Jerk doubles every 2min (10min)
    5×2 , 75%,80%,80%,85%,90%

    2min transition time
    Push Press
    Every 2min x7sets (14min)
    2@65%,2@72,5%,4×4@77.5%,4+@77.5%(leave 1-2reps)

    4min transition time

    Part b-5min
    4 rounds for time
    8 thrusters 30-55kg /20-35kg
    8 pull ups
    8 burpees
    *you must finish the WoD, scale down as necessary.

    5min time cap

    LEVEL 1
    Part a 26min
    Back Squat Every 2min (10min)
    5×4 , 80%,85%,85%,90%,95%

    2min transition time

    Every 2min x 7set
    Strict Dips
    2-4-6-8-10-12-8

    4min transition time

    Part b -5min
    4rounds for time
    10 kb swings
    10 kb sdlhp
    8 burpees

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