WOD 15/8/2016 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC Pass through

PVC OHS 

DU

Sit-up (remador)

B)

Conditioning WOD

AMRAP - 10'

2 rope climbs

6 shoulder presses (95/65) - adaptação: push press/push jerk

10 OH step lunges (95/65)

C)

Strength = 15'

FRONT SQUAT

Heavy single 

D)

WOD

400m run 

6 rings MU - adaptação: 6 MU bar/9 C2B/12 pull-ups/15 push-ups

3 rounds for time