WARM UP
Mobilidade e ativação – 1x
30″/30″ Pac stretch
30″/30″ PVC Shoulder external rotation
1′ Forearm Mobility
.
AMRAP 4′
30 Jumping jacks
10 Lunges com rotação
20 Shoulder taps
 

 

TÉCNICA
ACESSORY WORK
A cada 3′ por 5 Rounds
8/8 Db knelling Press (moderado)
15 Globet Squat (24/16kg)
30 Russian twist (15/10kg)
 

 

WOD
For time – CAP 14′
BUY IN… 20 Pistols/ 20m dB Lunges
21 – 15 – 9
>Front squats (60/43kg)
20m – 15m – 10m
HSW / 9 – 6 – 3 Wall Walk / 2x inchworm
CASH OUT… 20 Pistols/ 20m dB Lunges