• 21Δεκ
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    WoD 21.12.16

    WoD 21.12.16

    LEVEL 2
    Strength -16min
    Every 2min x 8 set
    10-10-8-8-6-6-4-4
    Lunges
    Front rack , Front step , increase load every 2 sets

    5min transition time

    Metcon-12min
    6 Power Clean rx plus:60/40 rx:50/30
    12 Wall ball 9/6kg
    18 Situps

    LEVEL 1
    Strength-16min
    Every 2 min x 8set
    10-10-8-8-6-6-4-4
    Bench Press + 45″ plank hold

    5min transition time

    Metcon-12min
    6min amrap
    12 kcal row
    10kb swings
    8 push press
    Immediately followed by
    6min amrap
    10 box jumps
    8 sdlhp empty bar
    6 inch worm without push ups

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