• 09Δεκ
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    WoD 9.12.16

    WoD 9.12.16

    LEVEL 2
    Strength – 21min
    Every 3min x 7set
    8 bench press,  increase load each set
    10 double Kb Russian swings
    8 Kb double strict presses

    5 min transition time

    Metcon – 7min
    Amrap in 7min
    5 Kb snatches each arm
    7 Kb Russian swings
    9 wall ball

    LEVEL 1
    Strength-21min
    Every 3 min x 7set
    7 wall ball
    14 alternating pistols
    1min work on single or double unders

    5min transition time


    Metcon-7min
    Amrap in 7min
    7 ring rows
    9 burpees
    11 situps

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