USD

Aquecimento: 1 Km Corrida + 2x ( 10 Squats + 10 Sit-Ups Butterfly + 10 GHD Back Extensions + 10 Pull-ups + Push-ups )

Força: Back Squat 3x3

WOD

2 rondas de:

50 Pull-ups

75 Sit-ups
75 Overhad Squat (40 kgs)

75 Double-unders

Adaptações: Pull-ups com salto, banda elástica, ou ring rows / Overhad squat com menos carga / Double-Unders fazer o triplo em normais

" Push Yourself Beyond Limits "