WARM UP
Mobili.+ Ativa. – ombros
.
2 ROUNDS
3 Rope raise
10 Scap Pull Up
10 Abd. Pernas estendidas
.
2 ROUNDS
10 Kb Pull down
30″ prancha
 

 

TÉCNICA
Rope Climb
.
>Para quem já faz:
10 – 8 – 6 – 4 – 2
Bench press
.
ACESSÓRIO:
3 x 10 ring dips
REST 1′
 

 

WOD
AMRAP 16′
300m ergo./200m run
2 – 4 – 6 – 8 – ….
>T2b
1 – 2 – 3 – 4 – …
>Rope Climb