WOD 27/7/2016 - quarta-feira

A)

Warm-up 

EMOM - 12'

1° min: 100m run

2° min: 3 wall climbs

3° min: 2 clean +2 front squats (45/35)

B)

Strength & Conditioning 

Construir heavy complex - 10'

1 power clean + 1 front squat + 1 squat clean

*Anotar a carga

EMOM - 5'

2 clean lift off 2" pausa + 1 clean deadlift com 4" p/ descer (100%-105% PR clean)

C)

WOD

200 M run

10 SOH (115/75)

10 OH step lunges (115/75)

5 rounds for time