WOD 12/7/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Russian swing KB 

Ring row

Speed climb 

Gobblet squat 

B)

Strength & Conditioning 

2' = max cal row

Rest 2'

2' = max reps burpee box jump 

Rest 2'

2' = max reps strict pull-up 

Rest 2'

2' = max reps american swing (24/16)

B1) 

Deadlift - 12'

3-3-3-3-3-3 (75% RM)

C)

WOD 

Workout - 24'

A cada 8' (3 sets):

920m run

12 burpees over bar 

12 thrusters (95/65)