WOD WOD 691 13 de dezembro de 2019 by Marcos David Werka 15`AMRAP 3 Ring Muscle Ups 6 Burpees Box Jump Over 9 Alternated Pistols 12 Kettlebell Swing (24/16)
WOD WOD 690 12 de dezembro de 2019 by Marcos David Werka 4 Rounds For Time 5 Single Arm Dumbbell Snatches (22/15) – Left 10 Overhead Dumbbell Walking Lunges (22/15) – Left 15 Anchored Sit Ups 5 Single Arm Dumbbell Snatches (22/15) – Right 10 Overhead Dumbbell Walking Lunges (22/15) – Right 200 m Run
WOD WOD 689 11 de dezembro de 2019 by Marcos David Werka For Time Every 3 minutes, for 15 minutes, complete (5 sets) of: 3 Bar Muscle Ups 5 Power Clean (70/50) 7 Burpees
