CrossFit P9

WOD: Quinta Feira - 28.05.15

Mobilidade
Ombro

Strength
3 x 10 of Sumo-Deadlift High-Pulls @ 30% of 1RM

WOD
“Sábado de Sol”

Rx:
For Time:
     • 1600m Run
     • 100 KB Sumo Deadlift High-Pulls (24 kg / 16 kg)
     • 200 Push-Ups
     • 300 Air Squats
     • 1600m Run

Intermediate:
For Time:
     • 1600m Run
     • 100 KB Sumo Deadlift High-Pulls (20 kg / 12 kg)
     • 200 Push-Ups
     • 300 Air Squats
     • 1600m Run

Rx+:
For Time:
     • 1600m Run
     • 100 KB Sumo Deadlift High-Pulls (32 kg / 20 kg)
     • 200 Push-Ups
     • 300 Air Squats
     • 1600m Run

Scaled:
For Time:
     • 1600m Run
     • 100 KB Sumo Deadlift High-Pulls (16 kg / 8 kg)
     • 200 Push-Ups
     • 300 Air Squats
     • 1600m Run

1RM = 1 Rep Max
KB = Kettlebell