• 28Νοέ
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    WoD 28.11.16

    WoD 28.11.16

    LEVEL 2
    Strength -18min
    Emom x 3set(6min)
    Odd:8 thrusters
    Even:8 pull-ups
    Immediately followed by
    Emom x 3set(6min)
    Odd:6 thrusters
    Even:6 pull-ups
    Immediately followed by
    Emom x 3set(6min)
    Odd:4thrusters
    Even:4 pull-ups

    5min transition time

    Metcon-9min
    30-20-10 for time
    Deadlifts rx plus 100/75  rx 80/60
    Burpees over the bar

    LEVEL 1
    Strength -18min
    Emom x 3set(6min)
    Odd:8 deadlift
    Even:8 burpees over the bar
    Immediately followed by
    Emom x 3set(6min)
    Odd:6 deadlift
    Even:6 burpees over the bar
    Immediately followed by
    Emom x 3set(6min)
    Odd:4 deadlift
    Even:4 burpees over the bar
    Immediately followed by

    5min transition time

    Metcon-9min
    «Fran»
    21-15-9 for time
    Thrusters 20-25/10-20kg
    Pull-ups

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