WOD 22/7/2016 - sexta-feira

A)

Warm-up

2 Tabatas alternados:

Jumping jack

Good morning 

Step lunge

Deadlift

B)

Strength & Conditioning

EMOM -6'

3 Deadlift (85% PR)

C)

WOD 

700m run

100m walking lunges (45/25)

10 OHS (155/105)

500m row

50 burpees box step over 

5 OHS 

Time cap: 20'

--------------------------------------------------------------------------------

ENDURANCE 

A)

Warm-up

6 ' DU e variações

B)

Conditioning 

10 x 200m

Rest 1' (entre os rounds)

C)

WOD 

AMRAP 20'

5 burpees 

7 pull-ups

9 thrusters (75/55)