• 05Απρ
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    WoD 5.4.17

    WoD 5.4.17

    LEVEL 2
    Strength-16min
    Every 2min x 4 rounds (16min)of:
    0-2min: 15/12kcal Row or ski or assault(8kcals) + 6 Clean  rx plus: 80/55 rx:50/35
    2-4min: 15/12kcal Row or ski or assault(8kcals) + 12/10 box jumps

    5min transition time

    Metcon- 12min
    Amrap in 12min
    200 m run
    12 hspu
    6 thrusters rx plus:60/40 rx:45/30


    LEVEL 1
    Strength-16min
    Every 2min x 4 rounds of:
    0-2min: 2park run
    2-4min: 17 wall ball

    5min transition time

    Metcon-12min
    12min Amrap
    Teams of 2
    6min amrap
    Ath a: Row 200m
    Ath b :Hang power cleans
    Immediately followed by
    6min amrap
    Ath a: Row 200m
    Ath b : Box jumps
    Change movements every 200m Row
    Score is : total cleans+box jumps

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