Sexta-feira(30/08)

A) WARM UP

EMOM 6'

• 10 ring row + 10 push up

• 10 Tate press + 10 cossack squat ( sem carga)

• 10 DB or KB press (10 cada lado)

B) Strength and Conditioning

EVERY 2' for 16 minutes (8 sets)

* Build over the course of the sets to today's heavy

1 clean + 1 FS + 1 jerk

⚠️qualquer clean & jerk

C) WOD

Three sets for time of

20 Wall ball 30/20

10 GOH 

Max UNBROKEN wall ball 30/20

* set 1--> 115/85

* set 2--> 135/95

* set 3 --> 155/105

TIME CAP 20'

REST 3'

For time

15 burpee bar MU

⚠️adaptações

* 20 burpee C2B

Ou

* 25 burpee pull up

Ou

* 40 burpee

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