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    WoD 21.11.16

    WoD 21.11.16

    Level 2
    Strength-16min
    Back Squat
    0-4min: warm up to 50-60% of RM and then…..
    Every 2:00min x 6 sets
    5-5-3-3-3-2
    ***Go heavy….and find your 2RM

    5min transition time

    Metcon-10min
    10min amrap
    8 OH Step Lunges
    12 T2B
    8 Box Jumps
    12 push ups

    Level 1
    Assistant Work – 16min
    4 rounds
    0-1min: park run
    1-2min: 40» plank hold
    2-3min: 10-12 double KB Deadlift
    3-4min: 10-12 goblet squat

    5min transition time

    Metcon-10min
    10min amrap
    12 MB sit-ups
    8 dips
    12 pistols( bench/box)
    8 burpees

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