Warm up:
Cap 6’:
Plank 1’/
Super man – 15/
Bear Crawl – 15m.
Skill:
Back squat/
3×9 (64-68-72%).
Wod:
Amrap 11′:
11 – Bear Complexes/
9 – Pull Ups/
Cash Out – 2001m – Row/Bike (Times 2, 3 ou 4).
Rx 40/30.
Scale 30/20.
Warm up:
Cap 6’:
Plank 1’/
Super man – 15/
Bear Crawl – 15m.
Skill:
Back squat/
3×9 (64-68-72%).
Wod:
Amrap 11′:
11 – Bear Complexes/
9 – Pull Ups/
Cash Out – 2001m – Row/Bike (Times 2, 3 ou 4).
Rx 40/30.
Scale 30/20.