Quinta-feira(01/11)

A) WARM UP 

TABATA 4'

• Pvc pass thru 
• Back extension 
• Kipping pull Up 
• Pvc OHS hold 

+

TABATA 4'

• Mountain climb 
• Sit Up butterfly 
• Air squat 
• Sit Up remador 

B) Strength & Conditioning 

EMOM 12'

• 1°min: 30 DU 
• 2°min: 10 burpee 
• 3°min: 12 Push Up 
• 4°min: 15 T2B 

C) WOD 

• 200m run 
• 21 OHS 95/65
• 4 rope climb ------> 8 Strict pull Up 
• 200m run 
• 15 OHS 
• 3 Rope climb- ---> 6 Strict pull Up 
• 200m run 
• 9 OHS 
• 2 Rope climb- -----> 4 Strict pull Up 
• 200m run 
• 3 OHS 
• 1 Rope climb- ------> 2 Strict pull Up 
• 200m run 

TIME CAP 28'