WOD 22/06/2018 Sexta-feira

A)WARM UP
TABATA 4'

• Scapular circule from push up position
• Side plank D
• Side plank E
• Supinated grip pull up hold

+ 

EMOM 8'

• 12 alternating cossack squat
• 3 snatch pull + 3 snatch high pull + 3 muscle snatch (45/35)
• 5 snatch push press + 5 OHS
• 3 high hang squat snatch com 2"pausa

B)STRENGHT & CONDITIONING

EVERY 1'30" for 12' (8 sets)

• 2 High hang squat snatch
• 2"pause in the receiving position 

C)WOD

FOR TIME

• 1600m row
• 30 pull up
• 800m run
• 30 burpee
• 160 DU

👉Usar colete (15/10)