WOD 26/7/2017 - quarta-feira

A)

Warm-up

EMOM - 9'

1° min: 10 DB bench presses

2° min: 10 ring rows

3° min: 8 back squats + 8 stiff deadlifts (45/35)

B)

Strength & Conditioning - 12'

Back squat

8-8-8 (65%-70%)

*Sai do rack

+

Stiff deadlift

8-8-8 (75%-80% RM clean)

C)

WOD

EMOM - 30'

1° min: 5♂/4♀ strict pull-ups + 5♂/4♀ C2B

2° min: 10 burpees box jump over

3° min: 30 DU

4° min: 8 HSPU

5° min: rest