• 23Φεβ
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    WoD 23.2.17

    WoD 23.2.17

    LEVEL 2
    Strength-16 min
    Emom x 4
    3 snatch balance + 2overhead squat
    Immediately followed by
    Emom x 4
    2 high hang snatch + 1 snatch balance
    Immediately followed by
    Every 2 min x 3 set
    2 high hang snatches unbroken +2 overhead squats
    Immediately followed by
    Emom x 2
    1 high hang snatch+ 1overhead squat

    5min transition time

    Metcon -12min
    For time
    600 m run
    50 pistols
    40 dips rx plus:ring dips/rx:parallels
    30 wall ball
    20 thrusters empty bar
    10 x complex: 2t2b+bmu
    Time cap:12min


    LEVEL 1
    Strength 16min
    Every 2min x8set
    Back squat
    6-6-4-4-4-3-2 increase load each set-find 2rm

    5min transition time

    Metcon-12min
    For time
    600m run
    50 pistols
    40 push ups
    30 Kb thrusters -15each arm
    20 burpees
    10 x complex 3 t2rings +1 keeping pull-up on the rings

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