• 04Ιούλ
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    WoD 4.7.17

    WoD 4.7.17

    LEVEL 2
    Strength – 18min
    Every 1:30 x 5
    High Hang + Hang Snatch
    immediately followed by
    Every 1:30 x 5
    Above knees + Below knees Snatch
    immediately followed by
    EMOM x 3
    1 Snatch

    5min transition time

    Metcon – 9min
    Amrap in 9min
    9 push press rxplus:55/35 , rx:40/25-30
    12 c2b/pullups
    15 box jumps

    LEVEL 1
    Strength – 18min
    Every 2min x 9sets
    6 Deadlift ,have a solid warm up before you lift,increase load every 2sets

    5min transition time

    Metcon – 9min
    Amrap in 9min
    4 front squat 20-35/15-25kg
    6 push press
    8 burpees
    10 lateral jumps over the bar

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