WOD 17/11/2016 - quinta-feira

A)

Warm-up 

100 DU ou 300 SU

+

TABATA 4'

Jerk grip push press behind the neck (35/45)

Jerk grip OHS (35/45)

B)

Strength & Conditioning - 16'

1 RM split jerk (sai do rack)

C)

WOD 

AMRAP - 3'

Ring MU (adaptações: bar MU/C2B/pull-up/push-up)

Depois: 

400m row

10 GOH (155/105)

20 T2B

30 wall balls (30/20)

3 rounds for time