• 13Σεπ
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    WoD 13.9.16

    WoD 13.9.16

    LEVEL 2
    Strength (20min)
    Alternate Every 2min x 5rounds  (20min)
    0-2min: 25/20 kcal row
    2-4min: 15 Sdlhp – barbell 30-40/20-30kg

    5min transition time

    Metcon (8min)
    Amrap in 8min
    Ladder
    3 hspu , rx plus:strict/deficit
    after each round, do 30du or 15 or 5


    LEVEL 1
    Strength (20min)
    Alternate Every 2min x 5rounds  (20min)
    0-2min: 5 Thrusters
    2-4min: 10 t2rings/10mb situps

    5min transition time

    Metcon ( 8min)
    Amrap in 8min
    5 burpees
    7 kb swings
    9 box jumps

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