QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro
– 20 mobilidade tornozelo parede
– 10 homem aranha
3x
– 05 ring dip
– 05 shuttle run
– 10 sit up remador
TÉCNICA
3×10
– hollow hock pvc
– Mu solo pvc
3×10
– Superman pvc
– kipping Mu
3×10
– arch hollow pvc
– kipping rack box
Emom 8’
– 1’ Mu (livre/box)
– 1’ off
WOD
For time – cap 12’
5x
– 01 ROPE climbe
– 05 thrusters
– 50/100 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg