WOD 25/5/2017 - quinta-feira

A)

Warm-up - 12'

10-8-6 

PVC pass through

OHS 2" pause 

Mountain climber 

+

TABATA - 8'

L-sit hold 

Strict pull-up 

Strict HSPU 

Back squat (45/35)

B)

Strength & Conditioning 

BACK SQUAT 

Set 1: 5 (60% RM)

Set 2: 3 (75%)

Set 3: 1 (85%)

Set 4: 3 (80%)

Set 5: 3 (85%)

Set 6: 2 (90%)

Set 7: 5 (80%)

C)

WOD 

400m run 

50 KB russian swings (24 /16)

10 heavy squat plate (45/35)

3 rounds for time