Terça-feira(31/07)

A) WARM UP 8'

• 20m zombie kick
• 20m balet kick
• 20m dog stretch
• 20m duck walk
• 20 reps scorpions stretch

B) STRENGTH & CONDITIONING

EVERY 2' FOR 12'

• 2 reps of:
• 1 Power clean + 1 hang power clean + 1 power jerk - 60% a 75% d RM do Power clean

C) WOD1

FOR TIME

• 500m row ou 400m run
• 30 DB clean&jerk (15 rep cada braço - padrão open)
• 20 HSPU
• 5 ring MU

FOLLOWED BY

    WOD2

FOR TIME

• 20 wallball (20/14)
• 10 T2B
• 18 wallball(20/14)
• 9 T2B
• ...
• 2 wallball(20/14)
• 1 T2B

obs: anotar tempo do wod1 e do wod2