SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 10 homem aranha
5x
– 100m run
– 10 burpees
– 10 ring row
TÉCNICA
3×10
– hollow hock
– kipping
3×10
– Superman
– pull up butfly box
Emom 5’
– 10/15 pull up
Emom 5’
– 3×6/70%
– 2×4/80%
WOD
For time
– 21 clean no início e no final
3x
– 21 hspu
– 21 wall ball
– 50/100 du/su
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg