WoD 14.10.16

LEVEL 2
Strength – 20min
Every 2min x 5 full rounds (20min)
0-2 : 8 deadlift + 5 burpees
2-4 : 8bench press + 8 strict ring rows
*increase load each set

5min transition time

Metcon – 7min
7min amrap
4 Hspu
6 Overhead Squat @40/25
10 pistols


LEVEL 1
Strength -20min
Every 2min x 5 full rounds (20min)
0-2min : 6 Strict Press + 4 burpees
2-4min : 30” Lsit + 1min Plank Hold

5min transition time

Metcon – 7min
7min amrap
4 dips – assisted
6 Kb Sumo Deadlift
10 pistols – assisted