WOD 31/8/2015 - segunda-feira

A)

Warm-up - 10'

100m run 

10 high pull KB (remada alta)

10 pendlay row KB (remada curvada unilateral 5/5)

10 step lunge (5/5)

10 sit-up remador

5 rounds

B)

Strength & conditioning

EMOM - 10' (construir carga)

1 hang power snatch 

1 hang squat snatch 

1 squat snatch

C)

WOD

AMRAP - 12' 

18 front squat (95/65) 

16 sit-up (butterfly) 

12 pistols