WOD 09/11/2015 - Segunda-feira

A) Warm-up 10' 
3 Rounds
200 m Run
2 Rope climb
2 Wall climb 
10 T2B

B) Strength & Conditioning 

5 Sets of :

5 Power cleans @ 215/135 lbs 
10 C2B pull-ups

Rest 5' 

5 Sets of :

100 m Run 
5 Power snatch @ 135/95 lbs

C) WOD 

AMRAP - 5'

10 Front squats @ 135/95 lbs
10 Pull-ups 
20 DU 

Ps. LEVEM MEIÃO E AFINS PARA ROPE CLIMB.