SEXTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball
– 20 stiff sentado
– 20 perdigueiro
Emom 9’
– 1’ squat isométrico parede
– 1’ pêndulo rack
– 1’ prancha abs
WOD
FOR TIME – CAP 30’
– 300m run
– 60m burpees broad jump
–
– 300m run
– 60m farmes carry
–
– 300m run
– 60m front lunge wall ball
–
– 300m run
– 60 wall ball