WoD 2.2.17

LEVEL 2
Assistant Work
Work for 15 min rounds for quality of:
3/2 ring mu or 7 assisted muscle ups or 4 attempts for rx mu
10m hand stand walk or 20m bear walk
12 pistols

4min transition time

Met-con
“Regionals 2012 wod 1”
For time
1 k run
1k row
30 strict deficit hspu

14min time cap

LEVEL 1
Strength – 14min
Every 2min x 7sets
Back Squat
10-8-6-4-4-2-2
Find 2 rep max

4 min transition time

Metcon – 14min
Amrap ladder in 14min
3 push-ups
3 box jumps
3 thrusters @ 25-35/15-25kg