WOD 9/6/2015 - terça-feira

A)
Warm-up

B) 
EMOM - 6'
8 front squat (95/65)

C)
Benchmark "Hotshots 19"
30 squats
19 power clean (135/95)
7 strict pull-ups
400m run 
6 rounds

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ENDURANCE

A)
Warm-up

5 rounds NOT for time

30 DU

15 russian swing (RX: 24/16 - Scaled 18/12)

B) Strength & conditioning

Bulgarian squat (KB ou DB)

6 reps cada perna

5 rounds

C)

400 m run

40 wall balls

40 air squats

400m run

40 push-ups

40 back extensions

200m run

20 wall balls

20 air squats

200m run

20 push-ups

20 back extensions

200 SU knee-up