• 08Ιάν
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    WoD 9.1.17

    WoD 9.1.17

    Endurance day
    LEVEL 2 + LEVEL 1
    Part a -20min
    For time
    m:1mile / f:1400m run
    1min rest
    1k/800m run
    1min rest
    800m/600m run
    20min time cap

    3min transition time

    part b – 12min
    In teams of 3
    alternate emoms x 4 rounds , sum total reps.
    0-1: Row/ab/ski
    1-2: L2:double unders L1:single under or efforts for du
    2-3: L2: Rx+ ring mu , rx:pullups L1:Barbell rows 20-30/15-25kg

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