QUARTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 step box
– 10 homem aranha
5x
– 10 ring row
– 10m front lunge
– 10 box jump
TÉCNICA
3x
– 10 hollow hock pvc
– 10 kipping
3x
– 10 Superman pvc
– 10 pull up butfly box
Emom 5’
– 10 pull up butfly livre
WOD
For time – cap 15’
21/15/09
– snatch
– toes to bar
– box jump over
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg