Sexta-feira (27/07)

A) WARM UP
TABATA 4'

• Jumping jack
• Speed climb
• Rolinho
• Handstand hold

B) STRENGHT & CONDITIONING

Gymnastic skills challenge

Against a running clock

• 0:00 a 3:00 - pull up
• 3:00 a 6:00 - T2B
• 6:00 a 9:00 - Maior distancia Handstand walk

B1) EVERY 2' FOR 20'(10 sets)

• Halting clean deadlift + clean - 60% a 90%

C) WOD

AMRAP 16'

• 500m row
• 12 thruster (95/65)
• 10 DB snatch (50/35)
• 8 box jump EVEREST