• 09Νοέ
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    WoD 9.11.16

    WoD 9.11.16


    LEVEL 2
    Every 3min x 7sets (21min)
    5 Back Squat
    Load up to todays 5rm
    After every set do 12/8 Ring Pushups

    5min Transition time

    Metcon – 7min
    Amrap in 7min
    7 Thrusters 40/30kg
    7 PullUps

    LEVEL 1
    Every 3min x 7 set (21min)
    8 kb strict press + 16 Barbell rows(lightweight) + 8 push ups + 16 kcal row

    5min Transition time

    Metcon – 7min
    Amrap in 7min
    10 Kb Swings
    7 Back Squat @30-50/20-30kg

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