WOD 30/9/2015 - quarta-feira

A)

Warm-up

AMRAP - 10' 

9 jump squats 

5 burpees 

3 wall climbings 

100m run

B)

Strength & conditioning

EMOM - 8' (ênfase técnica)

3 push presses + 2 push jerks (115/75)

C)

WOD 

460m run 

20 box jumps over 

40 sit-ups butterfly 

60 step lunges 

3 rounds for time