WOD #493 (Terça, 13/09)

 A sala High Performance está liberada para uso fora do horário de aula.

Treinar todos os dias ficou ainda mais fácil!

Mobility

Ombro / Quadril

Warm Up

3 Rounds

8 Single Arm Ring Row

12 Jump Squat

8 Plate Ground to Overhead

Skill / Strength

Strict Pull Up

Accumulate 30 Strict Pull Up in a maximum of 5 rounds or less

*Rest 30" every break

Metabolic Conditioning

"Fight Gonna Bad"

3 Rounds FOR TOTAL REPS

1st min - Wall Ball @20/14

2nd min - Sumo Deadlift High Pull @30/25

3rd min - Box Jump

4th min - Push Press @30/25

5th min - Calories Row

6th min - REST