• 05Ιούλ
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    WoD 5.7.17

    WoD 5.7.17

    LEVEL 2
    Strength – 15min
    Establish 1Rm of:
    Hang power Clean + Hang Squat Clean + Squat Clean

    5min transition time

    Metcon-12min
    9 min amrap ladder
    3 Squat Clean 60/40, 50/30kg
    3 T2b , 6/6…
    3min cash out:
    Amrap
    10 squat
    4 Burpees over the bar

    LEVEL 1
    Every 3 min x 5 rounds
    1min practice on jump rope
    15/12 kcal row or bike or ski
    8/6 burpees
    5min transition time

    Metcon-12min
    Amrap in 12 min
    12 swings
    9 squat
    6 push-ups

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