• 14Δεκ
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    WoD 14.12.16

    WoD 14.12.16

    LEVEL 2
    Strength-20min
    5 rounds of
    0-2 min : 5/3 ring muscleups , scale down:boxes,bands,floor
    2-4 min : 3 Snatches – increase load each set

    5min transition time

    Metcon-7min
    «Annie»
    50-40-30-20-10
    Double unders
    Situps , rx plus: medball 9kg
    7min time cap
    Aim for a new Pr!

    LEVEL 1
    Strength – 20min
    0-2 min: 8 bench press
    2-4: 20/15 kcal row

    5min transition time

    Metcon -7min
    21-15-12-9 for time
    Kb swings
    Mb squat Clean ( squat up to parallel )

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