• WoD 22.3.18

    WoD 22.3.18

    Skill Day
    LEVEL 2 + LEVEL 1
    10min Warm up + board briefing
    5min transition time
    Part a -25min
    Pistols -10min
    2leg drills
    Single leg drills and progressions
    immediately followed by
    Handstand Push ups-15min
    Partner/floor drills
    Box drills and progressions

    5min transition time

    Part b -7min
    Amrap ladder in 7min
    4 Barbell Rows L2 rx+:50/30 rx:40/25 , L1: 20-30/15-25kg
    4 db snatches -alternating L2 rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10
    4 burpees after each round
    8/8/4,12/12/4,16/16/4,…

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