Warm-up - 10'
100m
10 GOH
10 good morning
10 back squats
B)
Strength
Bech Press
4-4-4-4-4
C)
WOD
400m run
15 power snatch (95/65lb)
400m run
15 OHS
400m run
15 snatch squat
For time
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ENDURANCE
A)
Warm-up - 20'
20-18-16-14-12-10-8-6-4-2
PVC through the body
PVC OHS
Step up
DU
B)
Preparar carga do treino
C)
WOD
10 box jumps
15 OHS (95/65lb)
460m run
4 rounds for time
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