WARM UP 
Mobili.+ Ativa.- ombros/toracica
.
30″ on/ 5″ off – 2 sets
>Shuttle run
>Ring Row
>Hamstring Stretch dinâmico
>Reverse Snow angel
.
ATIVAÇÃO
20″ on/ 10″ off – 8x
Hollow rocks
Arch hold
 

 

TÉCNICA
Pull Up
>Box scap Pull Up
>Box beat swings
>Jumping Pull Up + slow negative
.
Para quem já faz:
A cada 2’30” por 5 Rounds
6 Strict Pull Up + 10 Db bench over Row (2)
6 Devil Press
20″ L-sit box
 

 

WOD
For time
0′-6′
700m run
21 Pull Ups/ Jump Pull Ups
Máx. Snatch ( 34/29kg)
.
6′ – 11′
600m run
15 Pull Ups
Máx. Snatch
.
11′ – 15′
400m run
9 Pull Ups
Máx. Snatch