Bom dia galera,

 

Unidade 1

 

WOD 20-09

3 Rounds
30 Abmat
20 Push up
10 HSPU
2 Bar Muscle
1 Rope Climb

Skill
Hang Power Snatch 4×3

 

Unidade 2

 

WOD 20/09

Dupla 10 Rounds 1:1

10 Deadlift (82/52)

10m Walking Lunges

10 Wall Ball (20/14)

10 Toes to bar / Knee to chest

 

Skill

4×5 Shoulder press sentado no chao, pernas esticadas