WOD 14/11/2014 - sexta-feira

A)

Mobility - 10'

B)

320m run

50 pull-ups

320m run

50 air squats

320m run

50 box jumps

320m run

50 lunges OH (20/10)

320m run

50 sit-up row

320m run

(time cap: 30')

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ENDURANCE

A)

1km run

B)

Skill and drills

C)
100m sprint
100m jogging
50 twist jump rope
100m sprint
100m jogging
50 knee up jump rope
5 rounds