WOD 12.02.2019

Warm up

Mobility

21 15 9

Abmat sit up
Kettebell Goblet squat

Conditioning

1 km run
10 Burpees
10 Pull ups
10 Sit ups
10 Push ups
10 Squats
800 Meters Run
10 Burpees
10 Pull ups
10 Sit ups
10 Push ups
10 Squats
600 meters run
10 Burpees
10 Pull ups
10 Sit ups
10 Push ups
10 Squats

Wod – Tempo

5 rounds of ;

Clean and jerk 5 ( 50 / 35 kg ) ( adaptação clean )
Burpees Ring Muscle ups 2 ( adaptação 10 Burpees )
Rop climbers 4 ( Leg Less ) ( No mensure )

Recovery ;

Fun roller