WARM UP
2 ROUNDS
30″ Prayer stretch
30″ Eagle arms stretch
30″ Thread the needle
.
ATIVAÇÃO
20″ on/ 10″ off – 3x
>Hollow hold
>Back extension
>One Leg glutes bridge
 

 

TÉCNICA
Deadlift
10 reps (60%)
8 reps (65%)
6 reps (70%)
4 reps 75%)
2 reps (80%)
 

 

WOD
For time – CAP 15′
21 – 15 – 9
> T2b
> Deadlift (100/70Kg) – (84/56kg)
.
A cada round: 2 Rope Climb/  4 Rope raise