SEGUNDA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade quadril agachado
– 20 prancha dinâmica
TÉCNICA
3×10
– zero escapula sentado pvc
– hollow hock pvc
3×10
– pull up butfly sentado pvc
– arch hollow pvc
3×10
– zero escapola rack
– kipping
Emom 5’
– 10 pull up butfly (livre/box)
WOD
For time cap 12’
Individual/dupla/trio
21/18/15
– wall ball
– toes to bar
– box jump
18/15/12
– wall ball
– toes to bar
– box jump over
15/12/09
– wall ball
– tira to bar
– face burpees box jump over