WOD 8/6/2016 - quarta-feira

A)

Warm-up - 8'

EMOM - 8'

1° min: 20 sit-up butterfly 

2° min: 20 air squat 

3° min: 10 psoas pulse (cada lado)

4° min: 15 wrist pulse

B)

Preparar movimentos e cargas do treino

C)

WOD - 40'

AMRAP - 7'

5 thrusters (135/95)

10 power clean (135/95)

15 pull-ups

Rest 3'

AMRAP - 7'

5 power snatch (135/95)

10 box jumps

15 wall balls

Rest 3'

AMRAP - 7'

20 swings (24/16)

30 step lunges 

40 DU

Rest 3'

AMRAP - 7'

10 burpees 

15 T2B

20 push-ups hand release