WOD 23/3/2017 - quinta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

2 rounds:

- Shoulder opener 30"

- Wall slides 30"

- banded distracted pec strech 30" cada lado

+

2 rounds: 

Donkey kicks to box 10x

Nose to wall split handstand hold 10x

Wall handstand thigh taps 10x

B)

Strength & Conditioning 

EMOM - 10'

1 split jerk 

*iniciar com 65% PR e construir carga sem comprometer a técnica

C)

WOD 

50 cal row ou 700m run 

30 wall balls (20/14)

5 ring MU (adaptação: 10 dips paralela)