WARM UP
Mobili. + Ativação
.
TABATA 1
> Lunge
>Sprawls
.
TABATA 2 
>Oh Lunge
>Burpees
 

 
TÉCNICA 
Preparar para o wod
 

 
WOD 
“OPEN 16.1”
AMRAP 20′
25m Oh walking lunge
8 Bar face burpee
25m Oh walking lunge
8 C2b/ pull up
 

 
EXTRINHA 
CORE WORK!!! 
20″ ON X 10″ OFF = 4X 
>Side plank leg lift (D)
>Side plank leg lift (E)
>Bicycle crunch
>Mountaim climb