• 23Ιούλ
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    WoD 24.7.17

    WoD 24.7.17

    LEVEL 2
    strength – 15 min.
    every 1:15min x 12set (15:00 )
    1 hang power snatch
    1snatch balance
    1o.h.squat

    5min transition time

    12 min amrap ladder
    1h.s.push ups
    1power snatch rx plus: 50/30 rx: 35/20
    5pull ups
    2h.s.push ups
    2power snatches
    5pull ups…

    LEVEL 1
    Strength-14min
    7rounds of
    0-1min :4 back shoulder press ,snatch grip
    1-2min :6 o.h. squat

    5 min transition time

    Metcon-12min
    12 min amrap
    8 push ups
    10 swings
    200m row/ski/bike

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