WOD 24/5/2018 - quinta-feira

A)

Warm-up

3 rounds:

100m run

10 PVC pass through

10 kipping pull-ups 

30" hollow rock 

B)

Strength & Conditioning 

AMRAP - 6'

10 plate GOH (45/25)

10 pull-ups

20 butterfly sit-ups

C)

WOD 

4 rounds:

16 front squats (95/65)

8 burpees facing bar 

200m run 

12 OHS 

6 burpees box jump