AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 20 stiff sentado
– 20 Superman
3x
– 10 swing
– 20 Sit up rotação wall ball
TÉCNICA
WOD
Rest 2’
AMRAP 10’
– 10 wall ball
– 08 pull up
– 06 SHOUTTLE run (10m)
AMRAP 10’
– 10 sit up abmat
– 08 dumbell squat
– 06 burpees over dB
AMRAP 10’
– 10m front lunge
– 08 dumbell snatch
– 30/60 du/su