WARM UP
2 ROUNDS
30″ Deep Squat hold
30″ Frog stretch
30″ Hip 90/90
.
ATIVAÇÃO – 3 ROUNDS 
30 S.U
10 Lunges
7 Front squats – pause 5″
 

 

TÉCNICA
Front Squat
10 reps (60%)
8 reps (65%)
6 reps (70%)
4 reps (75%)
2 reps (80%)
REST 1’30” entre séries
 

 

WOD
AMRAP 1′ x 10 Rounds
15 Wall Ball (20/14lbs)
Máx. D.U/ S.U
REST 1′