WoD 10.10.16

LEVEL 2
Strength -16min
Emom x 5min
5 front squat @50%1rm
rest 2min
Emom x 4min
3 front squat @60%1rm
rest 2min
Emom x 3min
2 front squat @70%1rm

4min transition time

Metcon – 12min
9 power cleans rx plus:60/40kg rx:45/30kg
12 kb swings 24/16kg
15 box jump overs

LEVEL 1
Strength – 16min
Emom x 5min
5 deadlift
rest 2min
Emom x 4min
4 deadlift
rest 2min
Emom x 3min
3 deadlift
*increase load each set of emoms

4min transition time

Metcon – 12min
10 push press @15-30/10-20kg
15 push ups
20 step lunges , 5-10kg plate overhead