WOD 3/6/2015 - quarta-feira

Scale

“Ups and Down”
For time:
40 Wall Ball Shots (16/12)
10 Hand Release Push-Ups
30 Wall Ball Shots
15 Hand Release Push-Ups
20 Wall Ball Shots
20 Hand Release Push-Ups
10 Wall Ball Shots
25 Hand Release Push-Ups
Time Cap: 8 Minutos

“The Last”
For time:
Row 1000 Metros
20 Burpees Over the Row
20-Metros Walking Lunges
Front Rack (54/36 kg)
50 Box Jump-Overs (24”/20”)
Time Cap: 10 Minutos

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RX

Dois rounds for time:
3 Rope Climbs
3 Front Squats (90/60 kg – barra no chão)
1 Shoulder to Overhead (90/60 kg lbs)
Time Cap: 8 Minutos

“Quick Descent”
For time: 50 Wall Ball Shots (20/16 lbs)
10 Ground to Overhead (60/40 kg)
40 Wall Ball Shots
8 Ground to Overhead
30 Wall Ball Shots
6 Ground to Overhead
20 Wall Ball Shots
4 Ground to Overhead
10 Wall Ball Shots
2 Ground to Overhead
Time Cap: 8 Minutos