TERÇA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 homem aranha
– 10 V. Sit up alternado
5x
– 10 swing
– 10 shuttle run (5m)
TÉCNICA
Emom 6’
– 1’ ROPE climbe (box)
– 1’ off
Emom 6’
– 1’ parada de mão 02 apoios parede (box)
– 1’ off
WOD
For time – cap 20’
5x
– 10 front squat
– 10 burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg