WOD 28/8/2017 - segunda-feira

A)

Warm-up

3 rounds:

10 PVC OH lunges 

10 rotações ombro PVC

10 OHS pés unidos PVC

5 reverse burpees

EMOM - 4'

1° min: 5 muscle snatches + 3 OHS 

2° min: 3 hang power + 3 hang squats

B)

Conditioning

AMRAP - 8'

18 wallballs (20/14)

8 hang power snatches (95/65)(75/55)

29 russian swings (24/16)

Rest 4'

AMRAP - 8

8 burpees

8 T2B

8 hang squat snatches (RX 95/65 / SC 75/55)

C)

WOD

AMRAP - 8'

8 OHS (95/65)(75/55)

18 burpees over bar
8 HSPU