AQUECIMENTO
3x
– 20 perdigueiro
– 20 elevação quadril
TÉCNICA
3x
– 05 caminhada com as mãos
– 30m caminhada ohs
3x
– 10 prancha dinâmica anilha box
– 10 ativação trapézio rack
Emom 4’
– 1’ parada de mão parede
– 1’ off
Emom 4’
– 10 hspu livre/box
WOD
For time
– 10 toes to bar
– 10 Hang clean in jerk dB
– 10 box jump over
– 100m run
– ***
– 20 toes to bar
– 20 Hang clean in jerk dB
– 20 box jump over
– 200m run
– ***
– 30 toes to bar
– 30 Hang clean in jerk dB
– 30 box jump over
– 300m run
– ***
– 20 toes tobar
– 20 Hang clean in jerk dB
– 20 box jump over
– 200m run
– *****
– 10 toes o bar
– 10 Hang clean in jerk dB
– 10 box jump over
– 100m run