Friday

Aquecimento: 3x 20 mts Bear Crawl + 20 Wallball Sit-up + 20 Squat

Força: Front Squat 5-3-3-1-1-1-1

WOD

3 rondas:

3 Muscle-Ups
6 Thrusters (50 kgs)
400 mts Run

Adaptações: 1 Muscle-Up = 4 Pull-ups + 4 Dips / Thrusters com menos carga

" Push Yourself Beyond Limits "