WOD 14/7/2015 - terça-feira

A)

AMRAP - 12'

200m run

1 rope climbing

2 wall climbing

3 dog strech

4 tire flip

5 GHD

6 jumping lunges

7 push-ups

8 air squats

9 K2E

10 jumping jacks

B)

Snatch pull (3 position)
High hang
Hang
Floor
3-3-3-3

C)

AMRAP - 5'

5 power clean (135/95)

5 burpee over the box

Rest 3'

AMRAP - 5'

5 deadlift (185/115)

10 box jump

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ENDURANCE

Caixa de areia:

600m run

10 tiros (sobe rápido e volta caminhando)

Tabata de box jump

5 voltas na areia fofa

5 zigue-zagues

5 voltas na areia fofa

600m run

Volta pro box:

Benchmark "Fran"