WOD 19/11/2015 - quinta-feira

A)

Warm-up - 10' 

200m run 

30" L-sit hold 

6 strict dips paralela 

4 strict pull-ups 

2 strict HSPU 

3 rounds

B)

Strength & conditioning - 25'

EMOM - 6'

A cada 2 minutos:

1 front squat (85-90% PR) - saindo do hack 

6 HSPU

3' rest

For time 

10 GOH (185/135lb) 

1' rest

10 GOH (155/105lb)

1' rest

10 GOH (135/95lb)

(anotar tempo de cada round)

C)

WOD 

40 DU 

20 wall balls (30/20lb) 

10 C2B (adaptação: 15 pull-ups ou 15 push-ups)

3 rounds for time