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Bom dia galera,

Unidade 1

WOD 11-01

NANCY

5 rounds:

400 meter run

15 overhead squats @95/65LBS

SKILL 

3×200 row 

4×100 row

Unidade 2

WOD 11-01

EMOM 16’

A- 10 Hang Power Clean (95/65) (75/55)

B- 12 Dumbell Snatch (50/35) (35/25)LB

C- 14 Kettlebell Swing (24/16) (20/12)KG

D- Rest

Skill: 

OVERHEAD SQUAT (4-4-4-4)