WOD 9/3/2017 - quinta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

3 rounds: 

10 PVC pass through 

10 T spine pulse on box 

10 psoas pulse D

10 psoas pulse E

10 mountain climbs 

10 wrist pulse 

B)

Strength & Conditioning 

EMOM - 3'

3 muscle clean

*trabalhar velocidade cotovelos

EMOM - 12'

A cada 1'30:

1 clean from mid thigh + 1 front squat

*construir carga

EMOM - 6'

1 clean 

C)

WOD 

EMOM - 20'

A cada 5':

400m run ou 500m row

30 DU

10 wall balls (20/14)