• 27Ιούλ
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    WoD 27.7.17

    WoD 27.7.17

    LEVEL 2 & LEVEL 1
    Warm up & Assistant work
    20min mobility

    10 min board briefing + transition time

    Metcon-24min
    Team wod
    Amrap in 12min
    Athletes alternate rounds of:
    9 t2b ,L1:kn2ch
    9 ring dips L1:assisted parallel dips
    36 du or 18 or 9 , L1: 50 su or 30 or 10

    1min rest, then:

    Amrap in 12min amrap
    Athletes alternate rounds of:
    10kcal row /ski /bike
    12m hs walk or bear walk
    14 pistols alternating L1: step lunges

    Ath a performs the full round while ath b is waiting ,doing nothing.
    Then change. Score is the total rounds performed by both athletes
    Teams could begin from amrap a or amrap b as well, then change.

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