WoD 23.2.17

LEVEL 2
Strength-16 min
Emom x 4
3 snatch balance + 2overhead squat
Immediately followed by
Emom x 4
2 high hang snatch + 1 snatch balance
Immediately followed by
Every 2 min x 3 set
2 high hang snatches unbroken +2 overhead squats
Immediately followed by
Emom x 2
1 high hang snatch+ 1overhead squat

5min transition time

Metcon -12min
For time
600 m run
50 pistols
40 dips rx plus:ring dips/rx:parallels
30 wall ball
20 thrusters empty bar
10 x complex: 2t2b+bmu
Time cap:12min


LEVEL 1
Strength 16min
Every 2min x8set
Back squat
6-6-4-4-4-3-2 increase load each set-find 2rm

5min transition time

Metcon-12min
For time
600m run
50 pistols
40 push ups
30 Kb thrusters -15each arm
20 burpees
10 x complex 3 t2rings +1 keeping pull-up on the rings