• 11Σεπ
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    WoD 12.9.16

    WoD 12.9.16

    LEVEL 2
    Strength (20min)
    Alternate Every 2min x 5rounds  (20min)
    0-2min: 5 Thrusters
    2-4min: 1 complex(unbroken) of : 4strict pullups + 8kipping pullups + 6 t2b

    5min transition time

    Metcon (8min)
    8min Amrap
    5 burpees
    7 kb snatch each arm rx:16-20/12-16 , rxplus:24/20kg
    9 squat

    LEVEL 1
    Strength (20min)
    Alternate Every 2min x 5rounds  (20min)
    0-2min: 25/20 kcal row
    2-4min: 15 Sdlhp – barbell 25-35/15-25kg

    5min transition time

    Metcon (8min)
    Amrap in 8min
    5 pullups
    7 push ups
    9 squat

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