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    WoD 13.11.17

    WoD 13.11.17

    Deload Week

    LEVEL 2 + LEVEL 1

    Part A. – 24min

    Every 1:15 x 8 – 12:00min

    3 back squat -up to 60-65% + 7 push ups *

    immediately followed by :

    Every 1:15 x 8 – 12:00min

    7 kb strict presses for each arm + 10 back step lunges(no weights)

    *stick to the plan , do not overload , train smart

    5 transition time

    Part b

    LEVEL 2

    5min amrap ladder of:

    3 wall ball

    3 burpees

    LEVEL 1

    5min amrap ladder of:

    3 KB goblet  thrusters

    3 burpees

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