WARM UP
Mobilidade e ativação – 2x
30″ Calf stretch D/E
30″ Hip flexor stretch D/E
30″ T-spine rotation D/E
.
2 ROUNDS
100m run
10 Air squats
8/8 Shoulder taps
30″ Farmer Plate grip hold
 

 

TÉCNICA
AQUECIMENTO PARA O WOD
1x 10 reps – Back Squat (55% – 65%)
1x 5 reps – Front Squat (55% – 65%)
1x 3 reps – OHS (55% – 65%)
 

 

WOD
For time – CAP 23′
20 Back Squat (60/41kg) – (50/37kg)
400m run
50m Farmer carry (2x 24/16kg)
15 Front squats
400m run
40m Farmer carry (2x 24/16kg)
10 Thrusters
400m run
30m Farmer carry (2x 24/16kg)
5 OHS
400m run
20m Farmer carry (2x 24/16kg)