Warm up:
Cap 6’:
Plank 30”+30” (3 apoios)/
Hip extension 15+15 (1 apoio)/
Indoor – 2.
Skill:
Emom 10’:
1) Box jump step down -20/
2) Shoulder press – 15.
Wod:
3 RFT:
20 Deadlifts/
15 Hang Power Snatches/
Rx 50/30.
Scale 40/20.
Warm up:
Cap 6’:
Plank 30”+30” (3 apoios)/
Hip extension 15+15 (1 apoio)/
Indoor – 2.
Skill:
Emom 10’:
1) Box jump step down -20/
2) Shoulder press – 15.
Wod:
3 RFT:
20 Deadlifts/
15 Hang Power Snatches/
Rx 50/30.
Scale 40/20.