WOD 19/1/2018 - sexta-feira

A)

Warm-up

Workout - 15'

A cada 5' (3 sets):

400m run (2x 200m) (adapt.: 500m row)

20 russian swings (24/16)

20 push-ups

B)

Strength & Conditioning

EMOM - 15' (5 sets):

1° min: 40 DU

2° min: 5 power snatches (135/95)

3° min: 10 DB snatches (55/35)

C)

WOD

3 rounds for time:

8 power clean (185/135)

16 C2B

20 cal row (adapt.: 250m run)