WoD 19.9.16

LEVEL 2
Strength – 18min
Every 2min x 9set
Overhead Squat
5/5/5/5/5/3/3/3/3
After every set do : 4-6 strict pull-ups

5min transition time

Metcon -9min
Amrap in 9min
5 Push Press rxplus:60/40 rx:40/30
7 Burpees
12 kb swings 32/24 , 24/16kg

LEVEL 1
Strength – 18min
Every 2min x 5set
Stricts Dips
10-12/10-12/10-12/10-12/10-12
Every 2min x 4set
Push Ups – perfectly executing
12-15/12-15/12-15/12-15

5min transition time

Metcon – 9min
Amrap in 9min
5 pullups
7 box jumps
12 mb situps