QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro box
– 20 mobilidade quadril box
– 20 perdigueiro
3x
– 10 ring row
– 10 box jump
– 10 sit up rotação anilha
TÉCNICA
Emom 6’
– 1’ (02 su/01 du)
– 1’ off
Emom 6’
– 1’ ROPE climbe
– 1’ off
WOD
For time – cap 20’
– 500 run
– 21 pull up
– 21 step box jump over wall ball
– 40m front lunge
– 40m farmers carry
“””””””””””
– 400m run
– 15 pull up
– 15 step box jump over wall ball
– 40m front lunge
– 40m farmers carry
“”””””””””
– 300m run
– 09 pull up
– 09 step box jump over wall ball
– 40m front lunge
– 40m farmers carry