• 02Νοέ
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    WoD 2.11.16

    WoD 2.11.16

    LEVEL 2
    Strength – 16min
    Every 2min x 8 set
    Snatch pull bellow knees + Snatch bellow knees + Overhead Squat
    5min transition time
    Metcon – 9min
    Amrap in 9min
    30kcal row *
    30 wall ball
    30 kb snatch for each arm @20-24/16-20kg
    30 burpees
    *athletes can alternate row with kb snatches.
    LEVEL 1
    Metcon a.
    4 rounds(16min) of:
    0-2min : 25/20kcal row
    2-4min : 20/15 toes 2 rings
    5min transition time
    Metcon – 9min
    Amrap in 9min
    400m run
    40 push ups
    40 sdlhp @ empty bar
    40 ring rows

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