WOD 14.03.2019

Warm up

Mobility PVC

Jump Jacks 20
Broad jump 10
Lunges 10

Tecnical

Pull ups

Accessory

Weighted Pull up 7x 3 carga progressiva

Wod – Round

Dupla

For time ;

Amrap 20’

Pull up 10 ( Meio a Meio )
Deadlift 10 ( Meio a Meio )
200 Meters Run Synchronized
50 Double Unders ( Meio a Meio )

Recovery ;

Fun Roller

Wod CQV Competition – Rounds & Repetições

Amrap 12’

Shouder To Overhead synchronized 5 ( 2 atletas )
Toes to bar synchronized 5 ( 2 atletas )
Burpees over box Jump 20