WOD 8/7/2016 - sexta-feira

A)

Warm-up - 12'

600m run

+

3 rounds 

20 step lunges

20 sit-ups (remador)

20 back extensions

+

400m run

B)

Strength & Conditioning

AMRAP - 12'

10 box jumps

15 American swings (24-16)

20 OH step lunges plate (45/35)

C)

WOD

6 thrusters (95/65)

28 back squats (95/65)

34 wall balls (20/14)

82 burpees 

For time

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ENDURANCE 

A)

Warm-up - 10'

10 pass through (PVC)

10 GOH wall balls (20/14)

10 sit-ups (remador)

10 back extensions

3 rounds

B) 

Conditioning WOD

AMRAP - 15'

200m run

15 wall balls (20/14)

15 OHS wall balls (20/14)

C)

WOD

Time com 3 pessoas:

8.000 m row

*Cada atleta rema no mínimo 600m; quando sair do remo, faz 10 deadlifts com 50% do somatório do PC dos atletas.