• 31Οκτ
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    WoD 31.10.16

    WoD 31.10.16


    LEVEL 2
    Strength – 16min
    Every 2 min x 8 set
    1 clean pull below knees + 1 clean bellow knees + 1 front squat + 1 split jerk

    5min transition time

    Metcon – 12min
    42 – 21 – 7 for time
    pistols
    kb swings rx plus:32/24 rx:24/20
    box jumps

    time cap:12min

    LEVEL 1
    Strength – 16min
    Every 2min x 8 set
    7 strict dips +20” L sit +  7 one arm kb russian swings(increase load every 2sets) ,for each arm

    5min transition time

    Metcon – 12min
    42 – 21 – 7
    Deadlift @ 30-40/20-35
    Squat
    +1min plank after each set of 42,21,7.

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