WoD 24.10.16

Level 2

Strength-16min
Every 2min x 8 sets
Deadlift 10-8-8-6-6-4-4-2
add load each set + 20» L-sit

5min transition time

Metcon-12min
3 rounds for time
60 DUs
40 Russian Twists alter. @ 10-15kg
20 SDHP-Russian Swing @24-32/20-24kg
10 Plate Snatches
*time cap 12min


Level 1

Strenght-16mim
Every 2min x 8 sets
odd set: 8 Back Squat
even set: 8-10 strict ring rows

5min transition time

Metcon-12min
12min amrap
20 lateral jumps over plate
10 push ups
20 step lunges
10 pull ups