WOD 16/3/2017 - quinta-feira

A)

Warm-up

3 rounds:

10 air squats

10 PVC pass through

10 PVC good morning 

10 T spine pulse 

10 power clean (45/35)

10 step-ups (degrau)

B)

Strength & Conditioning 

CORE

Tabata - 8'

Hollow rock 

Sit-up butterfly 

L-sit hold

Chinese plank

C)

WOD 

400m run 

10 power clean (135/95)

25 wall balls (20/14)

50 DU 

4 rounds