• 30Ιούν
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    WoD  30.6.17

    WoD 30.6.17

    LEVEL 2
    Strength-18min
    Every 1:30 x 10sets
    2 split jerks , increase load every 2 set if technically acceptable, otherwise focus on form not on load.
    Immediately followed by
    Emom x 3min
    1 split jerk , AHAP

    5min transition time

    Metcon-9min
    5 rounds for time
    15 Kb swings 32/24kg, 24/16kg
    15 ring rows
    15 push ups

    LEVEL 1
    Every 1:30 x 10sets
    4 back squats , increase load every 2 set
    Immediately followed by
    Emom x 3min
    2 back squats , AHAP

    5min transition time

    Metcon-9min
    Amrap in 9min
    Park run
    7 sdlhp, 20-30/15-25kg
    10 plate snatches 10/5
    12 c -ups

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