WOD 04/01/2019

Warm up ;

Mobility

Bring sally up ( abdômen )

Tecnical ;

Core

3 rounds of ;

5 Toes To bar / knees up
10 Seconds super man
10 Remador
15 Seconds Plank

Wod 1

Amrap 7’

5 Burpees
50 meters run Box
10 Kettebell swing russo ( 24/ 16KG)

Rest 3’

Wod 2

Amrap 7’

10 Deadlift ( No mensure )
50 Double Unders / Single unders

Recovery ;

Fun roller