WARM UP
Mobili.+Ativa.-ombros/punhos
.
1′ PVC pass througth
1′ Box thoracic
1′ Good Morning
1′ Forearm Mobility
1′ Shoulder Press
 

 

TÉCNICA
Pause split kerk
4 x 2 com pausa de 2″ na recepção
(60% a 70%)
REST 1’30” entre séries
.
AQUECIMENTO DEADLIFT
1x 10 leve
1x 5 carga do wod
 

 

WOD
FOR TIME – Cap 15′
Buy in… 20m HSW/ 9 Wall Walk
.
Then
15 – 12 – 9 – 6 – 3
>Deadlift ( 100/65kg) – (80/55kg)
>Box Jump
.
Buy out… 20m HSW/ 9 Wall Walk