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