WoD 9.11.16


LEVEL 2
Every 3min x 7sets (21min)
5 Back Squat
Load up to todays 5rm
After every set do 12/8 Ring Pushups

5min Transition time

Metcon – 7min
Amrap in 7min
7 Thrusters 40/30kg
7 PullUps

LEVEL 1
Every 3min x 7 set (21min)
8 kb strict press + 16 Barbell rows(lightweight) + 8 push ups + 16 kcal row

5min Transition time

Metcon – 7min
Amrap in 7min
10 Kb Swings
7 Back Squat @30-50/20-30kg