SEXTA
AQUECIMENTO
2x
– 20 mobilidade quadril agachado
– 20 mobilidade punho solo
– 20 elevação quadril
21/18/15
– swing
– sit up abmat
3x
– 40m caminhada over head dB
– 20 prancha dinâmica
WOD
For time
– 300m run
– 21 dumbell snatch
– 21 burpees over the dumbell
– 21 wall ball
– 200m run
– 18 dumbell snatch
– 18 burpees over the dumbell
– 18 wall ball
– 100m run
– 15 dumbell snatch
– 15 burpees over the dumbell
– 15 wall ball
– 400m run