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    WoD 25.1.18

    WoD 25.1.18

    Skill  Day

    LEVEL 2

    Part a-20min

    Emom x 20

    1.Work on Handstand Hold or Free Handstand Hold

    2.8 Ring Rows , maintain perfect hollow body form

    3.8 Strict HSPU

    4.Work on Strict Knees to Elbows w/ 2” Hold

    5min transition time

    Part b – 10min

    For time:

    10 muscle-ups

    25 double db or kb thrusters rx plus:2×15/10 if db , 2x 16/12 if kb , rx: db:10/7,5 if kb:12/8kg

    1,000-meter row or run

    25 thrusters

    10 muscle-ups

    time cap 10min

    LEVEL 1

    Part a-20min

    A: Every 30sec x 10sets(5min)

    2 Strict Pull ups*

    *If easy, increase tempo till maximal effort

    5min cap

    1min transition time

    B: 30 2”hollow pos hold+hollow rolls to arch position +2” arch pos hold, 20 Beat Swings on the pullup bar

    7min cap

    1min transition time

    C: Every 30sec x 12sets(6min)

    2 Kipping Pull ups*

    *No butterfly

    5min cap

    5min transition time

    Part b -10min

    For time

    30 pistols

    400m run

    10 wall climbs

    400m run

    30 pistols

    time cap 10min

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