WOD 05/11/2015 - Quinta-feira

A) Warm-up
5 Rounds 
30 DU OU 30 Knee-up
15 American swings (20/14)

EM DUPLA
3 Rounds 
8 Banded good morning
8 Weighted push-ups (45/35)

B) Strength & Conditioning

Deadlift
1º 10 @ 50% - PR
2º 10 @ 60%
3º 10 @ 65%
4º 8 @ 70%
5º 6 @ 80%
Rest 2' between sets 

C) WOD

25 Wall ball shots (30/20)
400 m Run
20 Wall ball shots 
400 m Run
15 Wall ball shots
400 m Run 
10 Wall ball shots 
For Time.