WOD 25/10/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Air squat

PVC pass through

Back squat (45/35)

Shoulder press opener

B)

Strength & Conditioning - 15'

Back squat (10 sets):

Set 1 == 5 (65%)

Sets 2 e 3 == 3 (75%)

Sets 4, 5, 6, 7 ,8 ,9 e 10 == 1 (85% até 95%)

C)

WOD

400m run (2x 200m)

30 wall balls (30/20)

10 deadlifts (265/205)

300 m run (200m + 100m)

20 wall balls

8 deadlifts

200m run

10 wall balls

6 deadlifts

For time