WOD 27/10/2016 - quinta-feira

A)

Warm-up 

400m run

+

100 plank shoulder TAP 

100 sit-ups (remador)

50 push-ups

+

3 rounds:

12 russian swings (24/16)

12 KB deadlifts

B)

Strentgh & Conditioning

EMOM - 6'

10 DEADLIFTS (100% PC)

C)

WOD

30 OHS (95/65 -75/45)

15 burpees box jump over

20 thrusters 

15 burpees over bar

20 squat clean

15 T2B 

30 OHS 

For time