WARM UP
Mobilidade e ativação – 2x
30″ Spiderman
30″ Child pose
30″ Scorpion
.
2 ROUNDS
10 Deadlifts
10 Jump over bar
20″ Glúteo bridge hold
 

 

TÉCNICA
A) Sumô Deadlift
5 – 5 – 3 – 3 – 1 – 1 (60% – 80%)
.
> A cada 2’30”
.
B) 5′ SKILL DE D.U
 

 

WOD
AMRAP 11′
5 Deadlift (120/85kg) – (100/ 71kg)
18 V-ups
42 D.U/ 52 S.U