WOD 21/7/2015 - terça-feira

A)

TABATA - 12'

Air squat

Hollow rock

Back extension

B)

Strength

Back squat

3x 3 (85%)

C)
Por 12' contínuos no relógio
2' Russian swing (24/16)

AMRAP - 8'

8 box jump

16 OH walking lunges

24 push-ups

2' russian swing

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ENDURANCE

A)

TABATA - 12'

Air squat

Hollow rock

Back extensios

B)

Conditioning

AMRAP - 2' - 4 rounds

200m run e o resto dos 2 min fazer o máx de burpees

Rest 2'

C)

600m run

15 thrusters (115/85)

400m run

12 thrusters

200m run

9 thrusters

For time