WOD 30/12/2016 - sexta-feira

A)

Warm-up 

3 rounds:

30 step lunges 

15 good morning PVC

15 KB russian swings 

B)

Strength & Conditioning 

1 heavy single hang squat clean (15')

Depois:

30 squat clean (85% heavy single)

For time

C)

WOD

30 HSPU 

50 American swings 

70 box jumps over

For time