Warm-up - 10'
Mobility
B)
Strength
EMOM - 10'
5 deadlifts (70%-80% PR)
C)
WOD
3/3 6/6 9/9 12/12 15/15 18/18...
Thruster (95/65)
Burpee
Cap time: 12'
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ENDURANCE
A)
Warm-up
920m rum
40 steps
30 primeira fase do burpee
20 C&J (45/34)
10 jump lunges
B)
WOD
400m rum
100 DU
400m
80 sit-ups
400m
60 walking lunges
400m
40 renegade rows (55/35)
400m
C&J (95/65)
400m
For time
For time
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