WOD 25/4/2018 - quarta-feira

A)

Warm-up

EMOM - 8'

1° min: 10 T +1 0 Y + 10 I raises 

2° min: 12 alternating cossack squat 

3° min: 10 PVC pass through + 10 scapular push-ups 

4° min: 4 presses in split jerk (46/35)

B)

Strength & Conditioning 

Workout - 16'

A cada 2' (8 sets):

1 C&J

*Chegar até 90%

*Split jerk 

B1)

Workout - 20'

3 RM back squat 

C)

WOD 

AMRAP - 7'

10 power snatches (75/55)

3 bar MU