Barbell P9, Sexta da Maldade

Sexta Feira - 01.12.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 8 KB Swings (24 / 16 kg)
     • 30 Déficit HSPU
     • 15 Burpees To Heavy Ball Over The Shoulder (120 / 70 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 8 KB Swings (24 / 16 kg)     
     • 1300 / 1100m Row
     • Deadlift Hold (225 / 155 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 3:
For Time (5' Time Cap)
By In: 8 KB Swings (24 / 16 kg)
     • 15 Hang Squat Snatches (135 / 85 lbs)
     • 50 Plate OH Lunges
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
By In: 8 KB Swings (24 / 16 kg)
     • 20 T2B To Pull Ups
     • 400m Run With Medball (20 / 14 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)

KB = Kettlebell
HSPU = Handstand Push Up

OH = Overhead
T2B = Toes To Bar