WOD 7/7/2015 - terça-feira

A)

AMRAP - 10'

200m run

2 Tire Flip

2 Wall climbing

2 Hope climbing

2 Strict pull-up

B)

Strength & conditioning

4@5 rep Heavy push-up 

Em dupla, com anilha nas costas

C)

7 Curtis P (Hang squat clean + front lunge D +front lunge E + push press - 95/65)

12 pull-ups
21 sit-ups (butterfly)
3 rounds

----------------------------------------------------------------------------------------------------------------------

ENDURANCE

A)

AMRAP - 10'

200m run

2 Tire Flip

2 Wall climbing

2 Hope climbing

2 Strict pull-up

B)

EMOM - 6' 

4 Front lunge (65% PR)

C)

400m run
10 deadlift (275/215)

4 hope climbing

3 rounds