WoD 31.10.16


LEVEL 2
Strength – 16min
Every 2 min x 8 set
1 clean pull below knees + 1 clean bellow knees + 1 front squat + 1 split jerk

5min transition time

Metcon – 12min
42 – 21 – 7 for time
pistols
kb swings rx plus:32/24 rx:24/20
box jumps

time cap:12min

LEVEL 1
Strength – 16min
Every 2min x 8 set
7 strict dips +20” L sit +  7 one arm kb russian swings(increase load every 2sets) ,for each arm

5min transition time

Metcon – 12min
42 – 21 – 7
Deadlift @ 30-40/20-35
Squat
+1min plank after each set of 42,21,7.