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    WoD 18.1.18

    WoD 18.1.18

    Capacity Day

    LEVEL 2 + LEVEL 1

    Warm up + assistant work

    15min mobility

    15 min board briefing , transition time-specific warm up

    Metcon – 25min

    “Filthy Fifty”

    For time:

    50 Box jump 60cm

    50 Jumping pull-ups (https://www.youtube.com/watch?v=HbUa7Q0PUTA)

    50 Kettlebell swings 16kg

    Walking Lunge, 50 steps

    50 Knees to elbows

    50 Push press 20kg

    50 Back extensions

    50 Wall ball shots 9kg

    50 Burpees

    50 Double unders

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