• 23Σεπ
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    WoD 23.9.16

    WoD 23.9.16

    LEVEL 2
    Strength-20min
    12min to establish a 1RM Snatch Balance (from racks)
    immediately followed by:
    8min to establish an unbroken touch n go 3RM squat snatch.

    5min transition time

    Metcon – 7min
    For total reps:
    3min amrap : Front Squats rx plus:60/40 rx:40/30
    2min amrap : Kb Snatches rx plus:24/20 rx 16-20/12-16
    1min amrap : Wall Balls
    1min amrap : Kb Swings

    LEVEL 1
    Metcon -20min
    800m run
    rest 2min
    600m run
    rest 2min
    400m run
    rest 1min
    200m run
    rest 1min
    100m run
    Time cap 20min

    5min transition time

    Metcon – 7min
    3min amrap : back squats 30-45/20-30
    2min amrap : ring rows
    1min amrap : t2rings
    1min plank hold (count nothing)

     

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