Quinta-feira(30/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 10 wrist pulse
• 2º min: 8 kick up to handstand
• 3º min: 6 HSPU (descida lenta em 4 tempos)
• scaled faz na caixa

EMOM 6' 

• 1º min: tall jerk
• 2º min: 5 drop to split
• aumentando carga

B) STRENGTH & CONDITIONING

• EVERY 1'30" FOR 9'( 6 sets)
• 2 reps C&J - 70% a 80%

B1) EVERY 2' FOR 8'(4 sets)

• 1 rep C&J - 90%+

C) WOD

EVERY 6' FOR 18'(3 sets)

• 20 cal row
• 20 burpee box jump over
• 40 DU