WOD 3/8/2016 - quarta-feira

A)

Warm-up 

EMOM - 12'

1° min: 100m run

2° min: 2 rope climbs

3° min: 10 squats plate (35/25)

4° min: 6 shoulder presses DB (cada braço)

B)

Strength & Conditioning - 15'

9 power snatch (115/75 RX - 95/65 SC)

200m run 

15 power snatch 

200m run 

21 power snatch 

200m run 

For time

Depois:

1 milha run

C)

WOD 

3 rounds:

50 DU

25 burpees box jump over 

15 HSPU

Time cap: 20'