AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade quadril agachado
– 20 prancha dinâmica
TÉCNICA
3×10
– hollow hock
– kipping
3×10
– superman
– ring row
Emom 6’
– 1’ pull up butfly box
– 1’ off
Emom 6’
– 1’ pul up
– 1’ off
WOD
For time
(1,2,3…10)
– clean
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg