• 21Ιούλ
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    WoD 21.7.17

    WoD 21.7.17

    LEVEL 2
    Strength -18min
    6rounds of
    0-1: 10 bench press , increase load
    1-2: 12barbell rows
    2-3: 2-4 wall climb

    5min transition time

    Metcon-11min
    Amrap in 11min
    10 Kb Russian swings each arm
    8 Kb snatches each arm
    10 hspu
    8 Kb thrusters each arm

    LEVEL 1
    Strength -18min
    6rounds of
    0-1: 8-10 parallel or ring dips
    1-2: 10-12 ring rows
    2-3: 1-3 wall climb

    5min transition time

    Metcon-11min
    Amrap ladder in 11 min
    100m run
    4 deadlift
    4c-ups
    100m run
    8 deadlift
    8 c ups
    Run,12/12
    Run,16/16…

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