WOD 21/10/2016 - sexta-feira

A)

Warm-up - 6'

Gymnastics skill and drills

30" wall facing split handstand hold

B)

Strength & Conditioning - 20'

Heavy complex (construir carga):

Power clean + hang clean + power jerk

C)

WOD

21-15-9

OHS (95/65)

Burpee facing bar

C2B 

For time

-------------------------------------------------------------------------------------------------

ENDURANCE 

A)

Warm-up

2 Tabatas 8'

* Jumping Jjack

* Hollow rock 

* Dynamic plank

* Superman

B)

WOD

AMRAP - 30'

800m run

40 air squats 

30 DU

20 sit-ups (butterfly)

10 push-ups