Quarta-feira(27/06/2018)

A) WARM-UP
EMOM 18'
obs: usar somente 1kb (entre 8kg e 16kg)

• 50 speed climb
• 30 L sit wipers over med ball
• 20 KB russian twist
• 10 KB hollow rock + 20 kb flutter kick
• 20 KB turkish sit up
• 20 KB balistic row

B) Preparar movimentos e cargas para WOD

C)WOD ( EM DUPLA)

AMRAP 20'

• 1000m row
• 15 GOH (155/105)
• 30 Push up