WOD 14/7/2016 - quinta-feira

A)

Warm-up - 10'

30 jumping jacks

10 goblet squats (18/12)

20 sit-ups (butterfly)

3 rounds

5 hang high pull (35/45)

5 hang power cleans (35/45)

5 push jerks (35/45)

3 rounds

B)

Strength & Conditioning

10 hang power cleans (115/85)

5 push jerks

200m run

3 rounds

Time cap: 10'

Rest 3'

21/15/9

Swings (24/16)

Pendley rows (115/85)

C)

WOD

AMRAP - 3'

5 hang squat cleans (115/85)

10 jump squats

Rest 3'

AMRAP - 3'

5 hang power cleans (115/85)

10 burpees over bar