WOD 6/6/2016 - segunda-feira

A)

Warm-up - 12'

Tabata - 4'

Jumping jack 

Air squat

*alternados

+

5 rounds - 8'

3 supinated grip weighted pull-up 

5 seated strict press

6 single leg deadlift (cada lado)

8 pendlay row DB(cada lado)

B)

Strength & Conditioning

4 rounds - 6'

3 bar MU

Depois:

Dead stop front squat - 15'

Heavy single (saindo hack)

C)

WOD

AMRAP - 15'

55 DU 

15 C2B 

5 hang power clean (155/105 RX - 135/95 SC)