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WOD – 20190803

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Samstag

20190803

Emanuel


Warm-Up
21 Min EMO2M
Start Staggered (5 on Min 1; 5 on Min 2) Work:Rest@40:20 Start at # + 1 each Round
Min 1 – 15 Wall Ball Shots
Min 2 – 8/5 cal Row
Min 3 – 15 Russian KB-Swings
Rest 3-5 Min


Part B
 3 Rounds for Time / Split Tasks 50:50
 200M Run
50 DU
200M Row
10 Alt. KB Squat Cleans @20/16 kg
Rest 3-5 Min


Part C
AFAP / Split as needed except for Row
1500 m Row (alt every 300 m)
100 alt hang db snatch 22/20/17/15 kg
100 Burpees onto plate 20/15 kg Plate
50 clean and jerks 75/50 kg

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