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    WoD 16.11.16

    WoD 16.11.16


    LEVEL 2
    Strength-15min
    15min to establish:
    a 3 RM touch n go Power Clean

    5min transition time

    Metcon- 10min
    In a 10 min time window,
    perform:
    50 kcal row
    40 Kb sdlhp 32/24kg
    30 t2b
    40 mb situps
    The remaining time, amrap : double unders

    LEVEL 1
    Strength-14min
    Every 2min x 7 set
    Deadlift
    8-6-4-2-4-6-8
    Increase load each set,then decrease. Try for the second sets to be heavier.

    5min transition time

    Metcon-10min
    In a time window 10min,
    Perform:
    50 for each side, Russian twists @ plate 10/5kg
    40 sdlhp, empty bar
    30 dips
    40 m bear crawl

    The remaining time, amrap : kcals, row

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