• 28Ιούν
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    WoD 28.6.17

    WoD 28.6.17

    LEVEL 2
    Strength-15min
    15 min to establish 1max rep of
    Power Clean + Hang squat Clean

    5min transition time

    Metcon-13min
    Amrap in 13min
    5/3 ring mu , if use band assistance , Perform 6/4 per round
    10 alternating step lunges – back rack rx plus :60/40 rx :45/30
    10 burpees over the bar

    LEVEL 1
    Metcon a. -15min
    In teams of 3
    Row or ski or bike 4K for time
    15min time cap

    5min transition time

    Metcon b.-13min
    Amrap in 13min
    5 deadlift 40-70/20-40kg
    10 Kb swings
    10 Kb thrusters-goblet
    Every 2 rounds , run 200m

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