WOD #789 (Terça, 21/11)

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

Treinar todos os dias ficou ainda mais fácil!

Warm Up

3 Rounds (25":10")

Single Leg Glute Bridge (each side)

Side Plank (each side)

then,

3 Rounds

12 Plate Goblet Squat

10 Plate GTOH

Skill / Technique

Hip Thruster

4x12

Deadlift 

2x6 @80%

Metabolic Conditioning

5 Rounds FOR TIME

200m Row

*9 Deadlift @50/35

*7 Hang Power Clean

*5 Front Squat

*3 Push Jerk

*Every BREAK: 10 Burpee Over Bar

TC 11'