TRABALHO DO DIA

Friday








Treino 5. Sexta Feira
Mobility
Quadril / Ombro


Warm up
3 rounds
5 Strict pull up
5 S.HSPU
30’’ KB squat hold
Skill
8’ Emom
3 Push Jerk 70% 1RM
take the bar of the floor


WOD
Buy in (TEAM 2)
1600/1300 m row
For Time
50 Wall ball 25/16 lbs
30 Deadlifts 225/160 lbs
20 B.O.B
10 Cluster     135/100 lbs
Cap 16’








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