WoD 21.12.16

LEVEL 2
Strength -16min
Every 2min x 8 set
10-10-8-8-6-6-4-4
Lunges
Front rack , Front step , increase load every 2 sets

5min transition time

Metcon-12min
6 Power Clean rx plus:60/40 rx:50/30
12 Wall ball 9/6kg
18 Situps

LEVEL 1
Strength-16min
Every 2 min x 8set
10-10-8-8-6-6-4-4
Bench Press + 45″ plank hold

5min transition time

Metcon-12min
6min amrap
12 kcal row
10kb swings
8 push press
Immediately followed by
6min amrap
10 box jumps
8 sdlhp empty bar
6 inch worm without push ups