WoD 11.10.16

LEVEL 2
Strength – 16min
Emom x 5min
10 push ups , work on perfect form
rest 2min
Emom x 4min
8 strict dips
rest 2min
Emom x 3min
10m hand stand walk or 20m bear crawl
4min transition time

Metcon – 12min
12min Amrap
10 power snatches 35/25g
5 burpees
20 double unders


LEVEL 1
Strength – 16min
Strength -16min
Emom x 5min
5 front squat
rest 2min
Emom x 4min
3 front squat
rest 2min
Emom x 3min
2 front squat
4min transition time

Metcon -12min
12min amrap
10 kb swings
5 burpees
10 box jumps