• 14Οκτ
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    WoD 14.10.16

    WoD 14.10.16

    LEVEL 2
    Strength – 20min
    Every 2min x 5 full rounds (20min)
    0-2 : 8 deadlift + 5 burpees
    2-4 : 8bench press + 8 strict ring rows
    *increase load each set

    5min transition time

    Metcon – 7min
    7min amrap
    4 Hspu
    6 Overhead Squat @40/25
    10 pistols


    LEVEL 1
    Strength -20min
    Every 2min x 5 full rounds (20min)
    0-2min : 6 Strict Press + 4 burpees
    2-4min : 30” Lsit + 1min Plank Hold

    5min transition time

    Metcon – 7min
    7min amrap
    4 dips – assisted
    6 Kb Sumo Deadlift
    10 pistols – assisted

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