WOD 04/11/2015 - Quarta-feira

A) Warm-up:
Tabata alternado 
Chinese Plank
Reverse Snow angel 

B) Strength & Conditioning 

3 Rounds not for time
8 Shoulder presses (KTB or Dumbbell)
30" Nose to wall handstand hold
30 DU

C) EMOM - 12'
1 Snatch with 3" hold @ 70-75% - PR

D) WOD:

Every 4 minutes for 20 minutes (5 Rounds)
200 m Run
10 Burpee box jump over
10 Strict dip