WoD 7.9.16


LEVEL  2
Adaptation to training week
Part a.
20min to work on technique of:
Deadlift
4 x 10 reps @ 50%1rm
warm up with 3 sets up to 50% then do 4×10 at this load
after every set do 20” L sit

5min transition time

Part b.
8min amrap
5 pullups
10 step lunges
5 burpees




LEVEL 1
Adaptation to training week
Part a.
20min to work on technique of:
Front Squat
5 x 8 reps @ 50%1rm
warm up with 3 sets up to 50% then do 5×8 at this load.
after every set do 20” hollow position

5min Transition time

Part b.
8min amrap
7 box jumps
7 t2r
7m bear crawl