WARM UP
Mobili.+ Ativa.- ombros/punhos
.
3 ROUNDS
20″ on / 15″ off
>Beat swings
>Hollow hold
> Z-press
> Hs hold face wall
 

 

TÉCNICA
Condicionamento ginástico
EMOM 10′
1′- 30″ Máx HSW/ Wall Walk
2′- 30″ Máx. Double dB Oh hold static
 

 

WOD
AMRAP 15′
3 BMU/ C2b/ Pull Up
10 Wall Ball (20/14lbs)
6 SHSPU/ Box HSPU/ Shoulder Press
100m run