QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro pvc uni…
– 20 stiff alternado pvc
– 20 v.sit up alternado pvc
5x
– 100m run
– 15 sit up abmat
TÉCNICA
3x
– 10 hollow hock
– 10 t2b sentado
– 20 t2b alternado
Emom 10’
– 10 toes to bar
Emom 5’
– 10 deadlift
WOD
For time – cap 15’
21/15/09
– clean
– burpees over the bar
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg