WoD 20.9.16

LEVEL 2
Strength -15min
At approximately your 70% of  1rm Bench Press
Make 3 attempts for maximum reps
.Find your max power output
( reps set 1 + reps set 2 + reps set 3) x kg


5min transition time

Metcon-12min
3rounds for time
20 wall ball
20 pistols
10 deadlift 120/90 , 80/60kg

LEVEL 1
Strength-14min
Every 2min x 7set
4 front squat ,increase load each set
5min transition time
Metcon-12min
3 rounds for time
20 burpees
20 back step lunges -Kb goblet position
15 Kb swings