WOD #49 (Segunda, 17/08)

Mobility

Quadril

Warm Up

3 Rounds
8 Side Plank w/ Rotation (each side)
15 Superman
15 RSS Kb Swing @20/14
15 W Scapular Retraction


Skill / Strength

Defict Deadlift @60% 1RM
3x8-10

Strict Pull Up
3x4-8 *Slow excentric

Metabolic Conditioning

EMOM 12'

1. 10-12 Burpee Over the Bar
2. 12 Power Clean @40/30
3. 12-15 Pull Up