WOD 5/9/2014 - sexta-feira

A)

Warm-up
Mobilidade do LPO
3 rounds de 5 rep

B)

AMRAP - 12'
5 Hang Power Clean (95/65)
3 power clean
30 " L Hold (na barra)

C)

WOD Partner
460m run together
90 wall ball
90 push press
90 A swings
460m run together
For time

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Endurance

A)

Skills and Drills - 8'

B)

Power Clean (Força) - 15'
2-2-2-2-2-2-2-2

C)
1/2 "Murphy"
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
(CAP time - 30')