Pull-Push

Aquecimento: 5' Jump Rope + 2x (10 Passagens barra PVC + 10 Squats + GHD Sit-Ups + GHD Back Extensions + 30'' Plank)

Técnica: Overhad Squat 3x8-10 reps

WOD

No menor tempo possível:

1000 mts Run
21 Pull-ups
21 Push Press (45 kgs)
500 mts Run
15 Pull-ups
15 Push Press(45 kgs)
250 mts Run
9 Pull-ups
9 Push Press (45 kgs

Adaptações: Pull-ups com ajuda banda elástica, salto ou ring row / Push Press com menos carga

" Push Yourself Beyond Limits "