WARM UP
7′ para:
400m run
2 ROUNDS
12 Squat to stand
6/6 Spiderman D/E
 

 

TÉCNICA
CORE WORK!!!
4 ROUNDS
15 Alter. V-up
10 Toes to kb
20″ Hollow hold
REST 1′
 

 

WOD
4 RFT – CAP 30′
500m/ 400m run
40m Farmer carry (HEAVY!!!)
15 T2b/ Leg raises/ Knee High
3 Rope Climb / 5 Rope raise