11/12/17 - WOD

A- Ginástica:
EMOM 8 Min:
Ímpar: 6 Kipping (Objeto entre as pernas)
Par: 1 a 2 Muscle Up

- Drills Ring e Bar Muscle Up;

B- WOD
I- For Time:
400m Run
30 Box Jump (24/20)
8 Muscle Up
300m Run
25 Box Jump (24/20)
6 Muscle Up
200m Run
20 Box Jump (24/20)
4 Muscle Up

II- For Time:
300m Run
25 Box Jump (24/20)
8 Jump Ring ou Bar Muscle Up
200m Run
20 Box Jump (24/20)
6 Jump Ring ou Bar Muscle Up
100m Run
15 Box Jump (24/20)
4 Jump Ring ou Bar Muscle Up

C- Acessórios:
3 Rounds:
15/15 Manguito
45seg/45seg Plank Hold Lateral