• 29Σεπ
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    WoD 29.6.16

    WoD 29.6.16

    Warm up + Assistant Work
    25min Mobility

    10min transition time + Board briefing

    LEVEL 2
    Metcon – 20min
    “Nasty Nancy”
    4 rounds for time
    400m run
    15 overhead squat rx plus:60/40 rx 40/25-30
    time cap 20min

    LEVEL 1
    Metcon – 20min
    team wod
    4 rounds for total reps of overhead squat
    ath a.500m row
    ath b. amrap overhead squat *
    then change exercises , this is 1 round
    time cap 20min
    *intro athletes,work even with a stick

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