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Stimmt ab für das Freitags WOD: Das Workout mit mehr "likes" wird am Freitag gemacht.


WOD - RX and Advanced Versions

00-20' Warm-up / www

20-35 Skill / Strength:
5 x 5 front squat
(choose a heavy weight)

40-60' 27 - 21 - 15 - 9 for time:
KB power swings 16/24kg [A: 24/32]
KB goblet squats 16/24kg [A: 24/32]
burpee box jumps* 51/61cm
TC 16' by Sonja

*step-ups allowed


WOD - Movember Version

00-20' Warm-up / www

20-35 Skill / Strength:
5 x 5 front squat technique

40-60' 27 - 21 - 15 - 9 for time:
KB power swings 10/12kg
KB goblet squats 10/12kg
burpee box step-ups 51cm
TC 16' by Sonja

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