• 09Μαρ
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    WoD 9.3.17

    WoD 9.3.17

    LEVEL 2
    Strength – 16min
    Every 2min x 8 set
    15 Barbell rows
    10 Double kb swings
    5 HSPU

    5min transition time

    Metcon – 13min
    5 rnds for time
    10 push press rx plus:60/40  rx :40-50/25-35
    15 pushups
    20 pistols alternating
    30 du
    time cap 13min

    LEVEL 1
    Strength – 16min
    Every 2min x 8set
    6 Back Squat

    5min transition time

    Metcon – 13min
    5 rounds for time
    10 wall ball
    2 wall climb
    10 bar sdlhp – empty bar
    20 lateral jumps over the bar
    time cap 13min

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