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Wod 20/09/23

joao

WOD 12 min cap

HELEN Partner

3 rounds for time:

RX (heavy Helen partner) & SC (Helen partner): 400-m run (together)/BG: 200m together

30 KB swings (RX: 32/SC: 20; 24/16; less for BG)

20 RX: Chest to bar/SC: pull-ups/ BG: ring row

Partners run together and split swings and chest to bar/pull-ups as needed

SCORE: TOTAL TIME

HELEN individual for time

RX/SC/BG

3 rounds for time:

400-m run/200m run for the Beginners

21 KB swings (24/16kg; less)

12 pull-ups/jumping pull-up/ring row

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