CrossFit P9

WOD: Quarta Feira - 01.07.15

Mobilidade
Ombro

Strength
4 x 3 of Drop Jerks @ 40% of 1RM for Jerk

WOD
“Rocky”

Rx:
15' AMRAP of:
     • 40 Double Unders
     • 30 Russian KB Swings (24 kg / 16 kg)
     • 20 Wall Balls (20 lbs / 14 lbs)
     • 10 Burpees

Intermediate:
15' AMRAP of:
     • 80 Single Unders
     • 30 Russian KB Swings (20 kg / 12 kg)
     • 20 Wall Balls (16 lbs / 12 lbs)
     • 10 Burpees

Rx+:
15' AMRAP of:
     • 40 Double Unders
     • 30 Russian KB Swings (32 kg / 24 kg)
     • 20 Wall Balls (20 lbs / 14 lbs)
     • 10 Burpees

Intermediate:
15' AMRAP of:
     • 80 Single Unders
     • 30 Russian KB Swings (16 kg / 8 kg)
     • 20 Wall Balls (14 lbs / 10 lbs)
     • 10 Burpees

1RM = 1 Rep Max
AMRAP = As Many Reps as Possible
KB = Kettlebell