WOD 16/01/2019

Warm up

Synchronized

Trio

Amrap 4’

Lunges 10
Reverse lunges 10
Air squats 10

Tecnical

Deadlift

Wod

Chipper

Cap 10’

100 Meters Run Synchronized
Deadlift 100 ( 70 / 55 kg )( Com 2 atletas em Hold bar )40/30 kg
100 Meters Run
Wall balls 100 ( 24/ 14 lb)( 2 atletas em Air squats synchronized )
100 Meters run

Recovery ;

Muscle stretching