Quinta-feira(29/08)

A) WARM UP

3 rounds of

8 db shoulder press c/ lado

10 push ups 

20 canivetes 

B) Strength and Conditioning

Emom 16'

1° 15 goblet squats (24/16)

2° 13 a swings 

3° 11 burpees target

4° 9/7 cal row

C) WOD

12 single arm db clean and jerk (50/35)

16 wallballs (20/14)

20 db squats (1 DB)

4 rounds for time

Time cap 16'

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