WOD 29/11/2017 - quarta-feira

A)

Warm-up

EMOM - 10'

1° min: 20 split jacks + 10 wrist pulses

2° min: 10 mountain climbs + 5 rolinhos

3° min: 30" hollow rocks

4° min: 5 front squats (3" pause botton position)

5° min: 5 split jerks (3" pause receiving position)

B)

Strength & Conditioning - 20'

Construir um heavy double:

1 front squat + 1 split jerk (sai do rack)

C)

WOD

3 rounds for time:

1.000 m row ou 700m run

10D/10E step walking lunges (55/35)

100m farmer walk (pesado)

*Usar KB ou DB

*Cargas sugeridas: 32kg/24kg