WOD 3/11/2016 - quinta-feira

A)

Warm-up - 10'

3 rounds:

10 PVC pass through 

10 single leg deadlift KB 

10 scapular pull-up on ring

1 rocking bridge shoulder opener

B)

Strength & Conditioning- 15'

DEADLIFT

10 (50% PR)

10 (60%)

8 (75%)

6 (85%)

4 (90%)

C)

WOD

EMOM - 15' 

1° min: 8 thrusters (115/75 - 85/55)

2° min: 10 burpees over bar

3° min: 12 T2B

 

Rest 2'

8 thrusters 

10 burpees over bar 

12 T2B

3 rounds for time