WOD 25/1/2018 - quinta-feira

A)

Warm-up

50 jumping jacks

40 speed climbs

30 sit-ups (remador)

20 plank shoulder taps

10 med ball thrusters (20/14)

B)

Strength & Conditioning

EMOM - 12'

1° min: 100m run

2° min: 12 wall balls (20/14)

3° min: 10 shoulder presses (75/55)

4° min: 10 burpees touch bar

B1)

10' - Split jerk
Construir heavy single
*Sai do hack

C)

WOD

21-15-9

Sumo deadlift high pull (115/75)

Hang power clean

Push press