WOD 17/7/2015 - sexta-feira

A)

Mobility (quadril/tornolezo/ombro)

B)

200m run

20 wall balls

10 burpees

5 HSPU

2 rounds

C)

26 box jumps

17 front squats (115/85)

7 HSPU

rest 3'

89 russian swings (24/16)

Parabéns pro nosso coach Zequinha!

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Endurance

A)

320 m run

50 jumping jacks

40 sit-ups butterfly

30 step lunges

20 back extensions

10 pistols

B)

Burgener + movimentos do treino
Push jerk

Squat clean 

Deadlift 

C)

100 DU

9 push jerk (135/95)

21 T2B

100 DU

9 squat clean (135/95)

21 pull-ups

100 DU

9 thrusters (135/95)

21 burpees

100 DU