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09:00 - 16:30

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10:30 - 14:00

WOD – 20190316

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SAMSTAG

20190316

Emanuel

Warm-Up
2 Round
– 1 x Suicide Drill (easy going – 0-5-0-10-0-15-0-20)
– 1 x Jump Rope 5 min
– 10 x KB Deadlifts
– 10 x KB High Pulls
Specific Warm-Up
– Sumo DLHP; work up to WOD weight
– Row Warm Up
Pre-WOD
2 Rounds – Easy
– 5 Sumo Deadlift High-Pulls (42.5 / 30 kg)
– 7 Box Jumps (24/20 in)
– 15 Double-Unders
WOD
7 Rounds for Time
– 7 Sumo Deadlift High-Pulls (42.5 / 30 kg)
– 16 Box Jumps (24/20 in)
– 45 Double-Unders

Cash-Out
2019 meter Row

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