Quinta-feira(06/09)

A)WARM UP

3 rounds of: 

• 100m run
• 5 dog stretch
• 10 swing Russo
• 15 Back extension
• 20 hollow rock 

B) STRENGTH & CONDITIONING

DEAD LIFT

• 2 x 10 -50%
• 2 x 6 - 70% 
• 2 x 5 - 80%
• 2 x 3 - 90% 

C)WOD

for time

• 21 burpee touch bar
• 21 plate GOH(45/35)
• 20 OH lunge
• 200m run
• 15 burpee touch bar
• 15 plate GOH
• 16 OH lunge
• 300m run
• 9 burpee touch bar
• 9 plate GOH
• 10 OH lunge
• 400m run