WOD 3/9/2014 - quarta-feira

A)

Warm-up
Tabata:

air squat
back station
Russian swing

B)

Técnica/força:

back squat
6-6-4-4-2-2-2

C)
21-15-9

Pull-up
HSPU
Box jump
Sit-up V-up (canivete)