• 28Δεκ
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    WoD 28.12.16

    WoD 28.12.16

    LEVEL 2
    Metcon a -20min
    In teams of 3
    For time
    5k row

    Time cap 20min

    5min transition time

    Metcon b.- 8 min
    10 Mb situps
    15 Kb thrusters – goblet pos.
    10 mb situps
    15 Kb sdlhp
    10 Mb situps
    15 Kb Power cleans (8left arm/7reps right arm)

    LEVEL 1
    10min practice on jump rope or double unders
    10 min work on quality rounds of: 8 ghd back extensions , 10 hollow rocks , 20 hip thrusts , 1min plank hold

    5 min transition time

    Metcon- 8min
    Amrap in 8min
    7 kcal row
    10 t2rings
    7 overhead squat @empty bar

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