Quinta-feira(12/09)

A) WARM UP 

TABATA 4'

Pvc pass thru 

Back extension 

Kipping pull Up 

 Pvc OHS hold 

+

TABATA 4'

Montain 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'