WoD 14.11.16

LEVEL 2
Strength -18min
Every 2min x 9set
8 Bench Press, increase load
10 Kb snatch each arm

5min transition time

Metcon-8min
For time
Rx plus:
9-7-5
Ring muscle ups
Squat snatches 45-60/30kg
Rx:
9-7-5-3
Burpees pull-ups
Squat Snatches@20-30/15-20kg
Time cap 8min

LEVEL 1
Strength -18min
Every 2min x 9set
6 Strict press , increase load
8ring rows -elbows high and outside

5min transition time

Metcon-8min
4rounds for time
10 Kb swings
20 step lunges alternating
10 box jumps