AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade tornozelo parede
– 10 kipping
3x
– 10 g2oh (anilha)
– 10 toes to bar
– 100m run
TÉCNICA
Shoulder press
– 2×6/50%
– 2×4/60%
Push press
– 3×5/70%
– 3×3/80%
Push in jerk
– 4×4/80%
– 4×2/90%
WOD
For time – cap 10’
– 300m run
– 25 wall ball
– 20 dB snatch
– 15 burpees over dB
– 10 shuttle run (10m)