WOD 24/9/2015 - quinta-feira

A)

Warm-up 

200m run 

10 GHD sit-ups 

20 back extensions 

30 air squat s

40 speed climbing 

50 polissapatos

200m run

B)

Strength & conditioning 

EMOM - 10' (115/85)

1 hang power clean 

1 power clean 

1 jerk 

1 front squat 

C)

WOD 

AMRAP- 12' 

200m run 

10 burpees box jump over 

20 KB SDHP (24/18)