• 25Οκτ
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    WoD 24.10.15

    WoD 24.10.15

    Level 2

    Strength-18min
    Every 3min x 6 sets
    8 Bench Press aprox @ 2/3 of BW
    8 hollow rocks + 8 superman rocks
    10m HS walk or 20» HS hold @ wall

    5min transition time

    Metcon-8min
    3 stations for total reps
    0-2min :amrap burpee-pull ups
    rest 1min
    3-5: amrap step lunges @ 40-60/25-40
    rest 1min
    6-8: amrap ring mu or box/band assisted


    Level 1

    Strength-18min
    Every 3min x 6 sets
    200m park run
    2-3 wall climbs
    15 MB sit ups

    5min transition time

    Metcon-8min
    3 stations for total reps
    0-2min:dips
    rest 1min
    3-5min: box jumps
    rest 1min
    6-8min: wall bal

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