WOD 03/11/2015 - Terça-feira

A) Warm-up:

Time cap 12' 
3x 400 m Run 
Rest 1' between rounds. 

B) Skills & Drills

5 Rounds 
3 position Clean @ 45/35 lbs

C) Strength & Conditioning  
4 Rounds 
30" Power cleans @ 60% - PR
Rest 90" between rounds.

D) WOD-
Every 90" for 12' (8 rounds)
2 Front squats @ 65-75% - PR 
8 HSPU 

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ENDURANCE 

A) Warm-up 20' 
200 m Run 
Rest 1' 
400 m Run
Rest 1'
600 m Run
Rest 1'
400 m Run
Rest 1' 
200 m Run 

B) Strength & Conditioning 
EMOM 8'

15 Power cleans @ 65% - PR

C) WOD-
3 Rounds:
100 m Run
1' Max effort Floor press @ 135/95 lbs
100 m Run
1' Max effort Pendlay row @ 135/95 lbs