TRABALHO DO DIA

Friday




Treino 5. Sexta Feira

 Mobility
Quadril / Ombros

 Warm up
Barbell clean

 Skill

 a) Hang Squat Clean

 4 rounds - 3 reps @50%

 rest as need each rounds

 b) 6' Emom

 1' 10 Strict Pull up (supinated grip)
2' 25 Hollow Rocks
WOD

 Team 2

 2 rounds for time

 10 Hang Squat Clean 135/95 lbs - 61/43kg
9 B.O.B
45 Wall ball @20/14lbs

 10 Hang Squat Clean
9 B.O.B
45 Wall Ball 

 10 Hang Squat Clean
9 B.O.B
21 Cal. row/Air Bike

 10 Hang Squat Clean 
9 B.O.B
21 Cal.Bike/Row

 Cap 17'

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