WoD 29.2.17

LEVEL 2
Strength
Rounds for quality in 21min
Of:
400m Rowerg or Skierg
7back squat ,increase load each round

5min transition time

Metcon-7min
7min Amrap ladder
3 oh squat, 6oh sqt, 9 oh squat…
After each round do 6burpees over the bar+9 Kb swings



LEVEL 1
Strength-21min
Every 3minx7sets
10 Double Kb outside swings + 10 double Kb strict Presses +1min work on jump rope – du or su.

5min transition time

Metcon-7min
7min amrap ladder
3 thrusters @25-40/15-25kg
3 burpees over the bar