WOD 22/11/2016 - terça-feira

A)

Warm-up - 8'

2 Tabatas:

*wrist pulse

*incline push-up on box

*kick to handstand 

*wall facing split handstand hold 

B)

Strength & Conditioning - 18'

EMOM - 18'

A cada 1'30:

*Construir heavy single C&J

C)

WOD

50 DU

40 wall balls (20/14)

30 pull-ups

3 rounds for time

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ENDURANCE 

A)

Warm-up

3 rounds:

100m run

rest 1' 

200m run

rest 1'

300m run

rest 1'

(= 1 round)

B)

WOD

30 cal row 

15 burpees

30 sit-ups (butterfly) 

15 wall balls (20/14)

3 rounds for time