Sexta-feira(07/12)

A) WARM UP 

EMOM 9'

• 1°min 30 jumping Jack +10 air squat 
• 2°min  6 C& J + 6 deadlift (45/35)
• 3°min 3 snatch high pull bellow the knee + 3 Power snatch 

B) WOD 

3 rounds of 

• 50 DU
• 10 C& J  (135/95)

Time Cap 10'

Rest 3'

+

3 rounds of 

• 20 T2B 
• 20 deadlift  (135/95)

Time Cap 10'

Rest 3'

+

For time

• 9- 6- 3
• Power snatch   (135/95)
• Burpee box jump over 
• ⚦ Everest
• ♀box masculino