WOD 11/12/2015 - sexta-feira

A)
Warm-up

50 jumping jacks

40" plank

30 squats

20 swings russo (16/12)

10 push-ups

3 rounds

B)
Strength

OHS

5-5-5-5-5 (70%)

C)
WOD

AMRAP - 10'

10 pistols

12 box jumps over

10 paralelas ou ring dips

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ENDURANCE

A)
Warm-up

AMRAP - 12'

30 DU

20 Wall balls

10 push-ups

B)
Strength 
EMOM - 10'
A cada 2 min:

2x: 1 snatch push press + 1 OHS com pausa de 2"

C)
WOD

AMRAP - 25'
3 hang power clean (135/95lb)

2 alternating lunges

1 SOH

460 m run