WOD 17/12/2015 - quinta-feira

A)

Warm-up - 10'

50 SU

40" plank

30 lunges step

20 swings russos

10 push-ups

B)

Strength

Front squat

1-1-1-1-1 (90% a 100%)

C)

WOD

20 American swings

20 goblet squats

10 power clean

10 hang squat clean (95/65)

4 rounds (cap time 12')