WOD 4/12/2017 - segunda-feira

A) 

Warm-up - 8'

EMOM - 6'

1° min: 6 rolinhos + 10 T spine pulses 

2° min: 6 dog stretches + 10 mountain climbs 

3° min: 10 back to wall split handstand hold 

+

30 wall facing handstand shoulder shrugs

B)

Strength & Conditioning 

EMOM - 9'

1° min: 20" T2B 

2° min: 20" box jumps over 

3° min: 20" air squats 

B1)

BACK SQUAT - 15'

Set 1 == 5 (65%-70%)

Set 2 == 3 (75%-80%)

Set 3 == 1 (85%-90%)

Sets 4, 5 e 6 == 3 (80%-85%)

C)

WOD 

For time

960m run 

+

3 rounds: 

10 deadlifts (185/155)

25 wall balls (20/14)