WOD 18/5/2016 - quarta-feira

A)

Warm-up

TABATA - 4’

KB glute bridges (20/14)

Swing russo (20/14)

Chinese plank

Banded squat

B)

Strength & conditioning - 20’

Saindo do rack:

6 rounds:

4 front squats - 2” pause (65% a 75% PR)

+

4 rounds:

3 shoulder presses (80% a 85% PR)

C)

WOD 

800m run

10 hang squat snatch (135/95)

800m run

15 hang squat clean (135/95)

800m run

20 GOH (135/95)

For time