WOD 15/12/2016 - quinta-feira

A)

Warm-up - 12'

4 rounds: 

20 russian swings KB 

10 renagade rows

10 shoulder presses

10 biceps curls

10 triceps extensions

20 sit-ups (remador)

+

5/3/1 (45/35)

Front squat 

Jerk

B)

Strength & Conditioning - 31'

EMOM - 14'

A cada 2':

2 front squats + 1 jerk (chegar até 90% PR C&J)

EMOM - 8'

A cada 2':

2 hang clean - 2" hold in hang position (70%)

EMOM - 9'

A cada 1'30":

1 clean (80%+)

C)

WOD 

460m farmer walk (24/16)

1.500m row

For time