WOD 4/1/2018 - quinta-feira

A)

Warm-up 

3 rounds:

100m run 

10 air squats 

5 burpees 

TABATA - 4'

Front squat (45/35)

Hollow rock 

B)

Strength & Conditioning 

Front squat 

Set 1 ======= 7 (65% PR)

Set 2 ======= 5 (75%)

Sets 3 / 4 ==== 3 (85%)

Sets 5 / 6 / 7 == 1 (90%+)

C)

WOD 

AMRAP - 6'

10 thrusters (95/65)

10 box jumps 

Rest 3'

AMRAP - 3'

5 thrusters (115/75)

5 box jumps (Everest)