WOD 27/9/2017 - quarta-feira

A)

Warm-up

EMOM -9'

1° min: 5 dog stretches + 5 rolinhos

2° min: 10 hollow rocks + 10 kipping pull-ups

3° min: 5 snatch push presses + 5 OHS (45/35)

+

3 rounds:

8 DB bench presses 

8D/8E DB rows 

B)

Strength & Conditioning

EMOM - 12'

1° min: 20 DU + 2 hang squat snatches (135/95)

2° min: 4 T2B + 2 bar MU

3° min: 12/10 cal row

4° min: rest

C)

WOD

30 DU

5 hang squat snatches (135/95)

6 T2B

4 bar MU

15 cal row

3 rounds for time