WOD 19/9/2014 - sexta-feira

A)
Warm-up - 10'

B)
Técnica/força:
Thurster
4-3-3-2-2

C)
350m run
15 squat clean (115/85)
15/10 strict pull-up
5 rounds (CAP time - 22')

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Endurance

A) EMOM - 8'
16 lunges reverse
6 burpees

B)
AMRAP - 10'
100m farmers walk
15 push-ups
20 sit-ups (remador)

C)
320m run
20 A swing
200m run
10 box jump
4 rounds