WOD #9 (Quinta, 13/02)

Mobility - Ombros / Punho

Warm Up

4 Rounds 
15" Hand Stand Hold
20" Hollow Hold
20 Superman
3 Wall Climb

Skill / Strength

─ Hand Stand Push Up

Metabolic Conditioning

16' EMOM

1. 25" Max Cal Bike

2. 12-15 HSPU 

3. 11/15 Cal Row

4. Rest