• 24Οκτ
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    WoD 24.10.16

    WoD 24.10.16

    Level 2

    Strength-16min
    Every 2min x 8 sets
    Deadlift 10-8-8-6-6-4-4-2
    add load each set + 20» L-sit

    5min transition time

    Metcon-12min
    3 rounds for time
    60 DUs
    40 Russian Twists alter. @ 10-15kg
    20 SDHP-Russian Swing @24-32/20-24kg
    10 Plate Snatches
    *time cap 12min


    Level 1

    Strenght-16mim
    Every 2min x 8 sets
    odd set: 8 Back Squat
    even set: 8-10 strict ring rows

    5min transition time

    Metcon-12min
    12min amrap
    20 lateral jumps over plate
    10 push ups
    20 step lunges
    10 pull ups

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