WOD 26/9/2016 - segunda-feira

A)

Warm-up

AMRAP - 10'

30 DU

one arm press (5D/5E)

one arm farmer walk (25mD/25mE)

10 KB thrusters

B)

Strength & Conditioning - 12'

1 RM thruster

*Sair do chão + power clean 

C)

WOD 1

30 clusters (70% PR thruster)

For time

WOD 2

10/9/8/7/6/5/4/3/2/1

OHS (95/65)

Box jump

Sit-up v-up

*No final de cada round: 1 ring MU (adaptação: 1 bar MU/3 C2B/6 pull-ups/9 push-ups)