WoD 18.10.16

LEVEL 2
Strength – 20min
Every 2min x 7set
Snatch pull below knee + Snatch Below knees + Overhead Squat
Immediately followed by:
Every 2min x 3 set
2 Snatch max out

5min transition time

Metcon – 6min
2 rounds for total reps
1min each station
0-1:Dips
1-2: Box Jumps
2-3:Wall Ball


LEVEL 1
Strength – 18min
Every 3min x7 set
5 Deadlift + 10 barbell rows + 10 russian kb swings
*the first set must be performed in 2min,then every 3min.

5min transition time

Metcon – 18min
2 rounds for total reps
1min each station
0-1:Burpees
1-2:T2Rings
2-3: Plate Snatches