• 08Νοέ
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    WoD 9.11.17

    WoD 9.11.17

    RETEST FROM 7.9.17

    Warm up 7-10min

    Coaches choice

    5min board briefing

    Then for 5min,

    -Do some stretching/foam rolling,

    -Mind preparation and focus to  get into the test , ready to give all you ve got!

    Level 2 & level 1

    Test 3

    “Nancy”

    5rounds for time

    400 m run, L1:400m run

    15 Overhead squats 40/30kg *if you scale down the weights , you should use the same ones at the retests.

    L1: 20reps with empty barbell@20/15kg ,

    Intro:15reps @empty barbell/ run 2park run each round, do 4 rounds.

    • no time cap

    Assistant work if you finish your test and you can breath(which you shouldn’t)

    3-5 rounds for quality of

    50 du or 25 or 10

    15 wall ball

    30 kcal row/bike/ski

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