WOD 5/5/2016 - quinta-feira

A)

Warm-up

Dynamic mobility and activation

* 40 hand plank shoulder tap 

* 30" banded anterior pec stretch (cada lado)

* 20 PVC pass thru

* 30'' T spine stretch with foam roller

B)

Strength - 10'

3 rounds:

3 supinated grip weighted pull-ups

+

3 rounds:

5 seated shoulder presses

+

3 rounds:

6 single arm deadlift + 50m walk e troca de lado

+

3 rounds:

6 renegades row (no total)

+

1 round:

100 hollow body bounces

C)

Skills - 10'

Bar MU

(quem já faz = 6 rounds de 2 BMU)

D)

WOD

EMOM - 20'

A cada 4 min:

400m run+ 10 burpees box jump over