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    WoD 29.12.17

    WoD 29.12.17

    LEVEL 2

    Part a – 22min

    Every 2min x 4 – 8min

    Hang Clean n Jerk triples

    4×3 , 70%,75%,75%,80%

    2min transition time

    Every 2min x 6 – 12min

    Deadlift

    5×5@70% , 5+@70%(leave 2-3)

    5min transition time

    Part b – 7min

    21-15-9

    Thrusters 60/40 , 40/30

    T2b

    time cap 7min

    LEVEL 1

    Every 2min x 4 -8min

    Kettle bell Strict  Presses

    8-10-12-8

    2min transition time

    Every 2min x 6 -12min

    Rows with kettle bell or barbell

    2-4-6-8-10-6

    5min transition time

    Part b – 7min

    21-15-9

    Wall ball

    Situps

    x 2 reps lateral jumps over a stick

    time cap 7min

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