WOD 28/12/2016 - quarta-feira

A)

Warm-up

TABATA - 8'

PVC pass through

Snatch push press (45/35)

Snatch balance 

Back squat

B)

Strength & Conditioning 

EMOM - 12'

A cada 2':

BACK SQUAT

5-5-5-3-3-3 (construir carga)

EMOM - 10'

1 hang squat snatch 

(construir heavy single)

EMOM - 4'

2 snatches pull (105%+ PR snatch) 

C)

WOD 

5 power snatches (135/95)

10 OHS 

15 wall balls (20/14)

20 DU

3 rounds for time