WOD 29/12/2016 - quinta-feira

A)

Warm-up

TABATA - 4'

Kipping pull-up 

Inverted burpee

B)

Strength & Conditioning 

EMOM - 8'

1° min: 3 MU

2° min: 3 deadlifts (70% PR)

EMOM - 10'

A cada 2':

*Sair do rack e não ultrapassar 70% PR OHS 

1 push jerk + 1 split jerk + 1 OHS 

EMOM - 14'

A cada 2':

3 front squats (construir a carga)

C)

WOD 

Benchmark "ANNIE"

50-40-30-20-10

DU

Sit-up butterfly