WOD 12/4/2017 - quarta-feira

A)

Warm-up - 10'

10-8-6

- PVC pass through 

- PVC OHS 

- barbell good morning 

- barbell deadlift 

+

3 rounds:

5/5 biceps curl

5/5 triceps extension 

5 DB Z press 

B)

Strength & Conditioning 

EMOM - 5'

3-7 strict HSPU 

B1)

EMOM - 12'

1 behind the neck jerk 

*treinar split jerk e push jerk 

C)

WOD 

10 deadlifts (275/225 RX - 225/185 SC) 

20 pull-ups

30 box jumps

40 russian swings (24/14)

50 DU 

40 russian swings 

30 box jumps

20 pull-ups

10 deadlifts

For time