WOD 14/8/2015 - sexta-feira

A)

Warm-up

Tabata - 4' 

Jumping jack alternado com air squat

B)

EMOM - 6' 

1 push press +1 split jerk

C)

WOD 

400m run 

12 deadlift (225/155)

21 box jump

3 rounds for time

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ENDURANCE 

A)

Warm-up (cap time 10')

5-10-15-20-25-20-15-10-5

DU unbroken (se quebrar, recomeça a contagem que errou)

B)

Movimentos do treino - 5'

C)

WOD 

1 milha run

21/15/9

Wall ball + push-up

5 rope climbing 

21/15/9

Thruster (45/35) + burpee

1 milha run

For time