12.11.2017

SWOD
Tempo Front Squats
3 Second descent with a 3 second hold at the bottom
5×3
First three rounds at 70%
Last 2 Rounds at 80%

WOD
OPEN 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35 dumbbell and 24/20 box
ALTERNATING DUMBBELL SNATCHES

Time cap: 20 minutes

METCON
Row 2000 m
8 minutes Tabata Ab mat sit-ups
Row 2000 m
10 minutes
Flight simulator (Jump rope-DU) 5-10-15-20-25-30-35-40-45-50-45-40-etc.

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