Warm-up - 10'
5' run
5' mobilty
B)
Strength - 15'
Back squat
3-3-3-3-3 (80%)
C)
WOD
460m run
30 wall balls (20/14)
Rest 3'
3 rounds for time
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ENDURANCE
100 DU
40 squats
1' plank
30 GOH plate (45/35)
40 sit-ups (borboleta)
30 goblet squats (plate)
1' rest
100m sprint
30" rest
200m sprint
30" rest
400m sprint
3' rest
2 rounds
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