WOD #20 (Terça, 03/03)

Mobility 

Quadril / Ombro

Warm Up

3 Rounds (30"/15")
Hollow Rock
Arch Rock

3 Rounds
30" Plank
10 Kipping Swing
8 Ring Row

Skill / Technique

Adv - Muscle Up 3 / 3 / 3 / 3

Med - Weighted Pull Up 8 / 6 / 4 / 2

Beg - Jump Pull Up 5 / 5 / 5 / 5*
*Hold Excentric

Metabolic Conditioning

EMOM 12'
1. 3 MU / 12 Pull Up
2. 12 Box Step Up Double Kb @20/16
3. 30" Air Bike (M.E.)