• 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 1
    Strength – 14min
    Every 2min x 7set
    Back Squat 8-8-6-6-4-4-4

    5min transition time

    Metcon – 12min
    4 rounds for time
    200m run
    15 dips
    15 ring rows
    15 squat

     

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