• 17Νοέ
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    WoD 17.11.16

    WoD 17.11.16

    LEVEL 2
    Strength-12min
    Every 2min x 6 sets
    8 overhead squat

    LEVEL 1
    Strength -12min
    Every 2min x 6sets
    8 pull-ups . Try to work with lower band assistance , or if efficient enough with the Kipping, dostrict reps.

    5 min transition time

    Metcon , mixed levels – 17min
    In teams of 3,
    Amrap in 17 min
    Ath a.: performs burpees box jump overs
    Ath b. performs mb squat cleans
    Ath c.:performs 17kcal row
    *athletes change every 17kcals of row, count how many reps you did as a team of: brps bj + mb sqt cl

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