WOD 23/6/2014 - segunda-feira

A)
Mobility 5'


B)
Warm-up 10'
1' 
10 squat
10 push up
Rest 30" 1'
10 Jump squat
10 strict high pull com KB (16/10 ou mais)
Rest 30" 1'
10 Split lunge
10 sprawl
Rest 1'


C)
21-15-9 (10' cap time)
Push press (95/65)
Box jump
Rest 2' 21 15 9 (for time)
21 deadlift (PC)
460m run
15 deadlift
200m run
9 deadlift
100m run