• 22Φεβ
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    WoD 22.2.17

    WoD 22.2.17

    LEVEL 2
    Warm up+assistant work
    20min mobility
    10min transition time + box briefing

    LEVEL 1
    10min mobility + 10min work on technique of Kb squat Clean
    Then 10min transition +board briefing

    Metcon-25 min


    Partner wod , mixed levels

    25 min total time capacity
    6 rounds of:
    250m Row each
    7 heavy deadlift each L2: 80-110/60-85 L1:50-75/40-60
    12 box jumps each
    The remaining time do amrap ladder
    4 one arm kb squat cleans, 2 each arm
    4mb situps
    8 one arm Kb squat cleans ,4 each arm
    8 mb situps
    Ath a does 4  squat cleans
    Ath b does 4 mb situps
    Then change and do ath a 4 mb situps, ath b 4 mb situps. Then move to the 8reps and so on..

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