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171120 PB.Plan

WOD

OPEN 14.5

MEN – 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters, Burpees

WOMEN – 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters, Burpees

PB.Plan

Kraft Beine

FSQ (% von 3RM) 85/5 /2 90/5 /2 95/5

Kraft Arme

10×8-12 strict def. HSPU

Oly

Complex: 2xPJ+1xSJ (% von 1RM CJ) 82/1 /2 87/1 /2 92/1

Gymn

finde 2RM Dips + 3×2 ahap

Accessory

5×10 Dragonflys (scale as needed)

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