WOD 18/1/2016 - segunda-feira

A)

Warm-up -12'

TABATA 4': air squat alternado com sit-up remador

200 m run

TABATA 4': back extension alternado com OHS barbell

B)

Strenght & Conditioning - 15'

Front squat

5 (60% PR) - 4 (65%) - 4 (70%) - 3 (75%) - 2 (80%)

EMOM - 8'

Tri position snatch (construir carga visando técnica)

EMOM - 5'

6 HSPU + 6 C2B

C)

WOD

AMRAP - 4'

3 hang squat clean (95/65)

6 thrusters

9 SOH 

12 box jump