• 12Απρ
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    WoD 13.4.18

    WoD 13.4.18

    LEVEL 2  + LEVEL 1

    Warm up + assistant work

    17min mobility,foam rolling

    10min board briefing +transition time

    For Quality(Not for time or reps):

    0-6min : 1000m row, the remaining time reps of: pushpress L2 rx+:60/40 rx:45/25 , L1:20-30/15-25kg

    6-12min : Rounds of 7 ring rows ,9 pushups ,12 jumping lunges alternating ,L1:12step lunges alternating

    12-18 : 1000m run, the remaining time reps of: Db snatches alternating , L2 rx+:17.5-22,5/12.5-15kg rx:15-17,5/10-15kg L1: 10-15kg/5-10kg

    18-24 : Rounds of 10 kb sdlhp , 12 shoulder taps alternating from push ups position , 14 kb russian twists alternating

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