WOD 17/5/2017 - quarta-feira

A)

Warm-up - 15'

10-8-6: 

Pvc pass through

Dog stretch 

T spine pulse 

+

3 rounds: 

- single arm DB deadlift 5d/ 5e 

- single arm DB row 5d/5e

- prone DB skull crushers 10 

* tríceps testa deitado no chão 

+

TABATA - 4'

Footwork do split jerk

Jerk balance (45/35)

B)

Strength & Conditioning 

EMOM - 12'

Sai do rack

1 behind the neck jerk (65%-75%)

C)

WOD 

AMRAP - 20'

10 deadlift (275/185)

15 C2B 

20 box jumps

400m run (2x 200m)