• WoD 13.2.18

    WoD 13.2.18

    Rest Week

    Warm up + Assistant work

    20min mobility + foam rolling

    10min board briefing + transition time

    LEVEL 2

    Part a. -10min

    Every 1:15 x 8 sets

    High Hang + Hang Clean + Jerk @ 50% – 65% – focus on speed.

    4min transition time

    Part b – 6min

    Amrap in 6min

    30 burpees

    30 double db hang power clean n p.press*

    the remaining time amrap step lunges w/ double db – front rack

    *dont drop the dumbbells from any position , for any reason !!

    LEVEL 1

    Part a. -10min

    Every 1:15 x 8 sets

    Odd sets : 5 deadlift @50%

    Even sets: 10-14 box dips

    4min transition time

    Part b – 6min

    30 wall ball

    40 kb swings

    the remaining time amrap pull-ups

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