AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 rotação tronco 4 apoios
– 20 stiff sentado
TÉCNICA
3×10
– hollow hock
– kipping
3×10
– Superman
– Ring Row
Emom 9’
– 1’- 12 wall ball
– 1’- 09 sit up total anilha
– 1’- 06 SHOUTTLE run (10m)
Emom 8’
– 1’ kipping pull up (livre/box)
– 1’ off
WOD
Emom 9’
(1,2,3…9
– thrusters
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg