• 03Νοέ
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    WoD 3.11.16

    WoD 3.11.16


    LEVEL 2
    Strength -16min
    Every 2min x 8 set
    Split jerk
    4-4-4-3-3-3-2-2

    5min transition time

    Metcon – 12min
    Amrap ladder in 12min
    2 hspu
    2 muscle ups
    after each set , do 30du or 20 or 10

    LEVEL 1
    Every 2min x 8set
    9 double kb rows + 7 double kb swing + 5 double kb press + 1 wall climb

    5min transition time
    Metcon -12min
    Amrap ladder in 12min
    2 dips
    2 pullups
    30mountain climbers after each round

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