• 20Ιούλ
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    WoD 20.7.17

    WoD 20.7.17

    LEVEL 2+ LEVEL 1
    Warm up+Assistant work
    20min mobility

    10min board briefing + transition time
    LEVEL 2
    Metcon -20min
    In pairs
    For time:
    1000m row/ski/assault
    50 step lunges ,back rack/step back Rx plus:60/40 rx:45/30kg
    40 sit-ups
    30 t2b
    20 hang squat clean n jerk
    10 bar mu/c2b
    Athlete a perform the first movement while athlete b waits.
    When athlete a moves to the next movement, then athlete b enters the wod.
    The wod goes on like that…athletes cannot perform the same movement, ath b must follow all the time,or waits for athlete a to finish the exercise.
    The Time of the team marked when ath b finishes the last rep of the last exercise

    LEVEL 1
    Metcon -20min
    In pairs
    For time:
    1000/800m row/ski/assault
    50 kb swings
    40 kb Russian twists-not alternating
    30 jumping jacks
    20 hang squat clean
    10 burpees
    Athlete a perform the first movement while athlete b waits.
    When athlete a moves to the next movement, then athlete b enters the wod.
    The wod goes on like that…athletes cannot perform the same movement, ath b must follow all the time,or waits for athlete a to finish the exercise.
    The Time of the team marked when ath b finishes the last rep of the last exercise

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