WOD 13/11/2015 - Sexta-feira

A) Warm-up - 15'

3 Rounds
200 m Run
1 legless rope climb
10 HSPU
10 Push-ups
200 m Row 

B) WOD

Every 4' for 12' (3 sets)
320 m Run
50 DU

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ENDURANCE 

A) Warm-up - 15'

3 Rounds
200 m Run
1 legless rope climb
10 HSPU
10 Push-ups
200 m Row 

B) WOD 

8 Front squats @ 80% - 2 RM
16 Burpees over the bar 
32 DU 
6 Front squats
12 Burpess over the bar 
24 DU 
4 Front squats 
8 Burpees over the bar 
16 DU