WARM UP
Mobili.+ Ativa.- posterior de coxa/quadril
.
3 ROUNDS
15 Gêmeos (panturrilha)
10 Plate Deadlift
8 Plate thruster
10 V-ups
 

 

TÉCNICA
Deadlift
4 x 10 reps (até 70%)
.
>A cada série: 12 DB bench press
.
>A cada 2′
 

 

WOD
For time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
>T2b/ Leg raise/ Knee raise
>Jerk
>Front squats (60/39kg)
100m Run