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WOD 09.12.16



SWOD

EVERY 2 MIN FOR 12 MIN CLEAN % JERK 00:00 3+3 60% 02:00 2+2 75% 04:00 2+2 75% 06:00 1+1 80% 08:00 1+1 90-100% 10:00 1+1 105%

WORKOUT OF DAY

PARTNER DT EM DUPLAS 10 ROUNDS 9 DEADLIFTS (155/105) 7 HANG POWER CLEAN (155/105) 5 PUSH JERK (155/105) FOR TIME CADA ATLETAS DEVE COMPLETAR 1 ROUND ANTES DA TROCA. 5 ROUNDS CADA. CASH-OUT

FOR QUALITY 4 ROUNDS 20 JACKNIFES 12 SIDE RISES. REST AS NEEDED


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