WoD 21.11.16

Level 2
Strength-16min
Back Squat
0-4min: warm up to 50-60% of RM and then…..
Every 2:00min x 6 sets
5-5-3-3-3-2
***Go heavy….and find your 2RM

5min transition time

Metcon-10min
10min amrap
8 OH Step Lunges
12 T2B
8 Box Jumps
12 push ups

Level 1
Assistant Work – 16min
4 rounds
0-1min: park run
1-2min: 40» plank hold
2-3min: 10-12 double KB Deadlift
3-4min: 10-12 goblet squat

5min transition time

Metcon-10min
10min amrap
12 MB sit-ups
8 dips
12 pistols( bench/box)
8 burpees