WARM UP
Mobilidade e ativação – 2x
30″ Scorpion
30″ Plate Good Morning
30″ PVC Passthrought
.
3 ROUNDS
10 Kb swing leve
100m run
 

 

TÉCNICA 
A) Bench press
A cada 2′ – 6x
10 – 10 – 8 – 8 – 6 – 6
(40% – 55%)
.
B) Ring Dips
3x 10 a 12
REST 1′
 

 

WOD
For time – CAP 15′
800m/ 600m run
25/20 T2b/ Leg raises
50 Db snatch (24/16kg)
25/20 T2b/ Leg raises
800m/ 600m run