WOD 25/8/2015 - terça-feira

A)

Warm-up

20 air squat 

20 sit-up (remador) 

10 good morning barbell (45/35)

3 rounds

B)

Skill & strength 

Back squat 

3-3-3-3-3  (c/ pausa de 3'' embaixo)

Começa com 60%

C)

WOD 

10 power clean (135/95) 

10 burpee

5 rounds for time

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ENDURANCE

A)

Warm-up - 10'

100m run

8 russian swing

6 burpees 

4 strict pull-up

B)

Movimentos do treino

C)

WOD 

460m run COM med ball (20/14) 

200m farmer walk (48/32) 

30 hang power clean (135/95) 

30 front squat (135/95) 

30 T2B 

200m farmer walk 

460m run SEM med ball