• 07Νοέ
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    WoD 7.11.16

    WoD 7.11.16

    LEVEL 2
    Strength – 16min
    Every 2min x 4 sets (8min)
    Hang Clean + Clean
    Immediately followed by
    Every 2min x 4 set (8min)
    2 Clean

    5min transition time

    Metcon-10min
    Amrap in 10min of:
    box jumps

    Against a 4:00 running clock…
    3 Rounds:
    12 Deadlifts 40/25kg
    9 Hang Power Cleans
    6 Jerks
    In the time remaining: Amrap box jumps

    Rest 2-minutes, then…

    Against a 4:00 running clock…
    2 Rounds:
    12 Deadlifts 60/35
    9 Hang Power Cleans
    6 Jerks
    In the time remaining: Amrap box jumps

    LEVEL 1
    Strength x 8 set
    Deadlift
    10-10-8-8-6-4-4-2
    after every set, do: 3 lateral push ups 1m.

    5min transition time

    Amrap in 10min
    12 wall ball
    12 burpees
    12 c-ups

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