CROSS TRAINING - WOD 19/08/2020

A) WARM UP

3 rondas

5 Spiderman

5 hands to elbow

15 sit ups

B) FORTALECIMIENTO

1. Floor press 4/10

2. Z- press 4/8

3. Single arm bent over row 3/20

C) WOD

For time

100 smurf jumping jack

20 power snatch

20 lateral burpees

20 overhead squats

20 lateral burpees

20 squat snatch

20 lateral burpees

100 smurf jumping jack

D) COOL DOWN