WOD 7/10/2016 - sexta-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Good morning 

Reverse burpee 

Mountain climber

+

TABATA - 4'

Shoulder press opener (45/35)

Deadlift

Kipping pull-up

Dog strech

B) Preparar carga para o WOD

C)

WOD

9 deadlifts (275/185)

18 T2B

12 deadlifts (225/155)

15 T2B

15 deadlifts (185/135)

12 T2B

18 deadlifts (155/105)

9 T2B

For time

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ENDURANCE 

A)

Warm-up 

TABATA - 4'

DU

Dog stretch 

Speed climb

Pvc pass through

B)

Conditioning WOD

1 milha run

C)

WOD 

400m run 

10 clapping push-ups

20 box step-ups and over 

30 sit-ups (butterfly)

40 air squats

5 rounds for time