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  • 27Σεπ
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    WoD 27.9.16

    WoD 27.9.16

    LEVEL 2 Strength – 15min Every 3min x 5sets 15 Bench Press @ 50% 1rm + 10push ups +  rx plus: 7m hs walk , rx :2wall climb 5min transition time Metcon – 12min 500m row or 400m run 40 burpees 30 box jumps the remaining time amrap ladder : 3 thrusters 3 t2b LEVEL

  • 26Σεπ
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    WoD 26.9.16

    WoD 26.9.16

    LEVEL 2 Strength – 17min 7min Warm up then (10min) Every 2min x 5 sets 5 Back Squat @70% 1rm 5min transition time Metcon – 9min Amrap in 9min 6 Power clean rx plus 70/50 rx 40-55/30-40kg 9 Kb Swings 32/24 , 24/16kg 12 Pistols LEVEL 1 Strength – 17min Strict press Every 2min x