TERÇA
AQUECIMENTO
3x
– 20 mobilidade quadril ajoelhado
– 20 stiff sentado
– 20 hollow hock
3x
– 05 shuttle run
– 10 pull up
– 15 sit up abmat
TÉCNICA
Front squat
– 3×6/70%
– 3×4//80%
Back squat
– 3×6/80%
– 3×4/90%
WOD
For time – cap 8’
– 300m run
– 21 box jump over
–
– 200m run
– 15 box jump over
–
– 100n run
– 09 box jump over