WARM UP
3 ROUNDS
20″ Pendurado SEM GRIP!!!!
10 Sprawls
30 Skipping
 

 
TÉCNICA
STRENGTH GYM
3 Sets
3 a 5 Strict pull up/ negativa/ elastico
10 Push ups
15 Double db row
 

 
WOD 
“OPEN 23.2A”
AMRAP15′
5 Burpee pull up
10 Shuttle run
.
>Add 5 burpees pull up a cada round.
 

 
EXTRINHA 
ACESSÓRIOS T2B 
3 Sets 
6 a 8 Strict t2b/ Strict leg raise 
8 Pike up + Pike up hold 
4 T2b unila. + 4 T2b