WOD 23/5/2018 - quarta-feira

A)

Warm-up

Tabata - 4'

• Dog strech 

• Wrist pulse 

• Mountain climb 

• Nose to wall handstand hold 

A1)

Tabata - 4' 

• Strict pull-up

• Front rack hold (45/35)

• Clean high pull 

• Hang power clean 

B)

Strength & Conditioning - 20'

Heavy complex: 1 hang power clean + 1 power clean 

*Não pode soltar a barra

C)

WOD 

7 rings MU 

20 thrusters (95/65)

800m row

20 thrusters 

7 bar MU 

Time cap: 9'