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    WoD 17.1.18

    WoD 17.1.18

    Deload week
    Strength day
    LEVEL 2
    Part a – 18:30
    Every 1:30 (4:30min)
    Jerk deload
    3×3 ,40%,50%,60%

    2min transition time

    Every 2min x 6sets (12min)
    Bench Press
    5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank)

    5min transition time

    Part b – 9 min
    For time:
    1000m run
    35 thrusters 45/30kg
    21 C2b
    time cap 9min

    LEVEL 1
    Part a-18:30
    Every 2min x 4set – 8min
    Front Squat
    4×5 ,40%,50%,60% , 65%

    2:30 transition time

    Every 2min x 4 sets – 8min
    Strict Dips
    7-7-7 -7

    5min transition time

    Part b-9min
    For time
    1000m run
    35 wall ball
    21 t2r

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