WOD 15/6/2016 - quarta-feira

A) 

Warm-up - 12'

10 pass through (PVC)

10 box jumps 

10 box dips 

10 push-ups diamond 

10 unbroken squat jumps (45/35)

3 rounds

B)

Strength & Conditioning - 15'

9/15/21 (115/75 RX / 95/65 SC)

Front squat

Power snatch 

Rest 3'

50 burpees box jump over 

For time

Rest 3'

C)

WOD

3 km run

(time cap: 20')