WoD 12.9.16

LEVEL 2
Strength (20min)
Alternate Every 2min x 5rounds  (20min)
0-2min: 5 Thrusters
2-4min: 1 complex(unbroken) of : 4strict pullups + 8kipping pullups + 6 t2b

5min transition time

Metcon (8min)
8min Amrap
5 burpees
7 kb snatch each arm rx:16-20/12-16 , rxplus:24/20kg
9 squat

LEVEL 1
Strength (20min)
Alternate Every 2min x 5rounds  (20min)
0-2min: 25/20 kcal row
2-4min: 15 Sdlhp – barbell 25-35/15-25kg

5min transition time

Metcon (8min)
Amrap in 8min
5 pullups
7 push ups
9 squat