• 21Μαρ
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    WoD 21.3.17

    WoD 21.3.17

    LEVEL 2
    Strength – 17min
    Every 2min x 7et
    2 position Snatch -High Hang Snatch + Below knees snatch
    Immediately followed by
    EMOM x 3set
    1 Snatch

    5min transition time

    Metcon – 10min
    10min Amrap ladder
    1 ring muscle ups or 2 assisted rmu
    After each round do:
    10 box jumps + 15 mb situps

    LEVEL 1
    Assistant work 17min
    20 or 15 or 10Du
    45” plank hold
    10 band goodmorning
    8 double kb swings inside legs

    5min transition time

    Metcon – 10min
    10min Amrap
    8 pushups
    6 Kb front squat for each arm – one arm rack position @12-16/8-12kg
    8 pullups

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