• 08Δεκ
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    WoD 8.12.16

    WoD 8.12.16

    LEVEL 2

    Metcon -17min
    Partner wod
    Amrap -17min
    1500m Row as a team , change by your team tactic
    The remaining time
    5 thrusters each athlete 45/30 kg
    7burpees over the bar each athlete
    9 pullups each athlete
    *one ath. Works at the time, finish both ath the one movement to jump to the next

    LEVEL 1

    Metcon -17min
    Partner wod
    Amrap -10min
    10 box jumps overs each athlete
    15 barbell rows each
    10 Kb push Presses ,both arms on one kb
    Immediately followed by:
    1500 m Row for time.
    *one ath. works at the time,change by your team tactic

    5 min transition time

    Cool down+assistant work

    LEVEL 2+ LEVEL 1
    15min mobility

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