WOD 24/7/2015 - sexta-feira

A)

Warm-up
Mobility (PVC)

B)

Strength - 15'

OHS

3-3-3-3-3

C)

5 deadlift (275/185)

10 burpees

5 rounds

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ENDURANCE

A)

Warm-up

100m run

1 rope climbing 

50 knee-up 

100m run 

1 rope climbing 

40 knee-up 

100m run 

1 rope climbing 

30 knee-up 

100m run 

1 rope climbing 

20 knee up 

100m run 

1 rope climbing 

10 knee-up 

B) 

920m run 

100 DU 

50 box jump 

600m run 

60 DU 

30 box jump 

320m run 

20 DU 

10 box jump