WOD 5/7/2016 - terça-feira

A)

Warm-up - 10'

200m run

15 russian swings (18/12)

10 burpees 

3 rounds

B)

Strength & Conditioning

DEADLIFT

8 (65% PR)

6 (75%)

4 (85%)

4 (85%)

2 (90%)

C)

WOD

AMRAP - 20'

400m run

15 OHS (95/65)

10 burpees over bar

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ENDURANCE 

A)

Warm-up 

5' DU

+

10 rounds:

100m jump rope knee up

B)

Strength

BENCH PRESS

10 (50% PR )

8 (60%)

6 (70%)

6 (80%)

C) 

Partner WOD

12 rounds

100m run

10 box jumpS

*atleta A corre e atleta B espera; atleta B corre e atleta A só faz box jump quando B chegar (e assim sucessivamente)