WoD 12.10.16

LEVEL 2
Strength -21min
Every 3min x 7 sets
10 double kb deadlift+10double kb rows+10 double kb swings+10 double kb strict press
Todays strength programm is load pyramid: begin from bigger weights,as you progress to the movements,decrease load.
for ex: dl@ 2x32kg,2row@x 24,swing@2×20,press@2x16kg
5min transition time

Metcon-6min

in a time window 6min finish the following:
21-15-9
Wall Balls 9/6kg
Toes2bar
then amrap: jumping lunges alternating

LEVEL 1
Strength -21min
Every 3min x 7 sets
15/12Kcal row + 10m bear crawl + 8 wall ball

5min transition time

Metcon – 6min

in a time window 6min finish the following:
21-15-9
step lunges(for each leg)
toes 2 rings (or c ups or situps)
then amrap: kb Sdlhp