WOD 24/8/20116 - quarta-feira

A)

Warm-up 

EMOM - 12'

1° min: 10 hip bridges KB

2° min: 8 remadas serrote (cada braço)

3° min: 6 shoulder presses (cada braço)

4° min: 10 reverses burpee pistol (alternado)

B)

Strength & Conditioning 

10': construir 70% do PR snatch

For time:

20 squat snatch (70%)

EMOM - 6'

20 DU + 2 bar MU (adaptação: 4 C2B /6 pull-ups/10 push-ups)

C)

WOD

500m run (400+100)

10 burpees box jump over

20 T2B

30 SOH (115/75)

40 KB swings (24/16)

50 DU

For time