WoD 2.11.16

LEVEL 2
Strength – 16min
Every 2min x 8 set
Snatch pull bellow knees + Snatch bellow knees + Overhead Squat
5min transition time
Metcon – 9min
Amrap in 9min
30kcal row *
30 wall ball
30 kb snatch for each arm @20-24/16-20kg
30 burpees
*athletes can alternate row with kb snatches.
LEVEL 1
Metcon a.
4 rounds(16min) of:
0-2min : 25/20kcal row
2-4min : 20/15 toes 2 rings
5min transition time
Metcon – 9min
Amrap in 9min
400m run
40 push ups
40 sdlhp @ empty bar
40 ring rows