WOD 5/6/2017 - segunda-feira

A)

Warm-up - 12' 

600m run + 30 squats + 15 burpees 

400m run + 20 squats + 10 burpees 

200 run + 10 squats + 5 burpees 

B)

Strength & Conditioning 

50 SOH (RX 95/65 - SC 75/55)

40 push-ups 

30 front squats 

20 swings (24/16)

10 OHS

Time cap 10'

C)

WOD

6 squat cleans (RX 155/105 - SC 115/75)

12 T2B

24 jumping lunges 

48 russian swings (24/16)

3 rounds