QUINTA
AQUECIMENTO
3x
– 20 mobilidade punho barra back
– 10 bom dia
– 20 pinçada anilha
3x
– 05 puxada ROPE climbe
– 20 encolhimento ombro barra
WOD
for time – cap 20’
– 150 du/su
– 03 ROPE climbe
– 21 Hang clean
– 21 burpees over the bar
– ”””””
– 100 du/su
– 03 ROPE climbe
– 15 Hang clean
– 15 over the bar
– ”””””
– 50 du/su
– 03 ROPE climbe
– 09 Hang clean
– 09 burpees over the bar
– ”””””
Rx 60/45kg
In 60/45kg
Scale 50/35kg
TÉCNICA
Emom 9’
– 02 split jerk