sexta-feira, 14 de outubro de 2011

14/10


 Burpees: 45

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness

 
Skill:

Thrusters

WOD:

Thurster / Kettle Bell Ladder

AMRAP in 8 Minutes

1 Thruster (42,5)
1 Kettlebell Swing (24)
2 Thrusters
2 Kettlebell Swing
3 Thrusters
3 Kettlebell Swing

Onward Upward untill 8 Minutes Passes!
9+2kbs



After Party:
Muscle Up Progressions and Work

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