WOD 4/9/2017 - segunda-feira

A)

Warm-up

AMRAP - 12'

15 cal row

30 DU/ 90 SU

15 air squats

30 sit-ups (remador)

*Anotar nº de rounds

A1)

EMOM - 6'

Min 1: 10 DB squats (carga livre) (DB abraçado no peito)

Min 2: 20 back extensions

Min 3: 50" plank

B)

Strength & Conditioning - 12'

Back squat (sai do chão)

10-10-10-10-10-10 (135/95)

C)

WOD

AMRAP - 12'

20 DB Snatches (45/25)

150m run

20 push-ups hand release

150m run