WOD 14/9/2016 - quarta-feira

A)

Warm-up 

EMOM - 16'

A cada 4':

500m run

EMOM - 9'

Min 1: 10 stritc sit-up butterfly (mãos cruzadas no peito)

Min 2: 20 hollow rock

Min 3: 12 reverse burpee pistol

B)

Strength - 15'

3 RM front squat 

*Iniciar com 5 (55% PR)

C)

WOD

500m run

50 wall balls (20/14)

50 SOH (105/75)

50 box jumps

Time cap: 17'