WOD 9/12/2016 - sexta-feira

A)

Warm-up 

EMOM 9'

1°min: 20 step lunges 

2° min: 5 stricts T2B + 10 kipping pull-ups 

3° min: 30" nose to wall handstand hold 

B)

Strength & Conditioning 

EMOM - 12'

12 front rack alternating lunges (95/65)

25 v-up sit-ups 

2 man makers (45/25)

C)

WOD 

EMOM - 24'

1° min: 8 C2B 

2° min: 4 burpees box jump over + 6 T2B 

3° min: 10 thrusters 75/55

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ENDURANCE 

A)

Warm-up

10-8-6 (PVC)

Pass through 

OHS 

Good morning 

+

5-3-1 (45/35)

Power clean 

Front squat 

SOH 

Thruster 

B)

Strength & Conditioning 

AMRAP - 10'

10 power clean (95/65)

8 FS

6 SOH

4 thrusters 

C)

WOD 

1 milha row

300 DU 

1 milha run
For time