• 24Αυγ
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    WoD 24.8.17

    WoD 24.8.17

    LEVEL 2 + LEVEL 1
    Warm up + assistant work
    20 min Mobility
    10 min board briefing + transition time
    Metcon – 20 min
    Partner wod :
    20 min amrap
    1) 4 rounds for total team reps
    ath a. rows-assault bike-ski erg 250 m
    ath b. V-ups (level 1 C-ups)
    2) 4 rounds for total team reps
    ath a. 2 x 100m run
    ath b. back rack front step lunges
    Level 2: 50/30 Level 1: 30/15 kg
    3) the remaining time
    ath a. 100m overhead carry (50m each hand)
    *Level 2 : with kb over the head with one hand Level 1 : with 10/5 kg plate over the head and two hands ath b. Level 2 : clusters Level 1 : thrusters

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