WOD 31/3/2016 - quinta-feira

A)

Warm-up

400m run 

50 sit-ups (remador)

40 back extensions

30 OH lunges (plate 25/15)

20 reverse burpee pistols

10 strict pull-ups

200m run

B)

Strength & conditioning 

EMOM - 12'

1° min: 10 deadlifts (100% PC)

2° min: 15 jump squats

3° min: 10 burpees over bar

C)

WOD

460m run 

12 power clean (155/115)

320m run

8 C&J (135/95)

200m run

6 power snatches (115/75)