WOD 13/5/2016 - sexta-feira

A)

Warm-up

EMOM - 20'

A cada 4 min:

150m run

1 rope climb 

10 pull-ups

B)

Strength & Conditioning

10 squat snatch (135/95)

rest 3'

8 hang snatch (155/115)

rest 3'

6 power snatch (185/135)

C)

WOD

15 sit-ups (v-up)

5 C2B

5 rounds for time

-------------------------------------------------------------------

ENDURANCE

A)

Warm-up 

AMRAP - 15'

200m run c/ med ball

10 slam balls

15 sit-ups (remador)

B)

WOD

1 milha run

rest 4'

1.200m run

rest 3'

800m run

rest 2'

400m run

(anotar cada tempo sem os descansos)