SEXTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 alongamento glúteo dinâmica
– 10 homem aranha
TÉCNICA
Emom 9’
– 1’ squat ISO parede
– 1’ pêndulo
– 1’ prancha abs
WOD
FOR TIME – cap 25’
21/18/15
– pull up
– deadlift
– box jump
18/15/12
– hspu
– Hang clean
– box jump over
15/12/09
– thrusters
– wall ball
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg