Quarta-feira(12/09)

A) WARM UP 

4' DU e variações  (knee up/running/ twist...)

+

TABATA 4'

• FS (45/35)
• FS hold

B) Strength & Conditioning 15'

Front Squat 

• Set 1 a 3:  3 reps - 70%
• Set 4,5, 6: 2 reps - 80%
• Set 7 e 8:  1 rep - 80%++

C) WOD 
FOR TIME

• 1600m run (2× 700m + 200m)
• 150 DU 
• 50 burpee 
• 800m run ( 2x 400m)
• 100 DU 
• 35 burpee 
• 400m run ( 2x 200m) 
• 50DU 
• 20 burpee