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WOD 10042015

NIVEL II

WARM UP

Barbell efficiency

Clean & jerk con barra vacía (parada en cada parte del movimiento).

 

FUERZA

Emom 12′

3 clean & jerks@60% / 3 Burpee over the bar / 3 push ups

 

WOD (tcap 20′)

For time:

20 burpees

20 front lunge 60/40

20 strict pull ups

20 front lunge 60/40

20 burpees

 

EXTRA

3*10 kippings

3* max (3kippings + 1 kipping pull up)

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NIVEL I

WOD (tcap 20′)

For time:

20 burpees

20 front lunge 60/40

20 pull ups

20 front lunge 60/40

20 burpees

 

EXTRA

3*10 kippings

3* max (3kippings + 1 kipping pull up)