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WOD 17082022, Wednesday


Endurance :

Team of 2

1000M Ski erg

100 sync Hop over line

50 Shuttle Run ( 10M segment)


800M Ski erg

80 sync Hop over line

40 Shuttle Run


600M Ski erg

60 sync Hop over line

30 Shuttle Run


400M Ski erg

40 sync Hop over line

20 Shuttle Run


200M Ski erg

20 sync Hop over line

10 Shuttle Run


Bonus work  :

Weightlifting:

A . Behind the neck split jerk

6 sets , 3 reps @ 70%


C. Behind the neck strict  press

3 sets , 12 reps @ build up


Wide grip strict pull up

5 sets , 5 reps


Supersets x 4 sets

8 biceps curl ( heavy )

8 skull crasher


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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