Pull-up

Aquecimento: Run 400 mts + 3x(3 Wallclimbs + 5 Toes-to-Bar + 7 Box Jumps 60 cm)

Força:
Snatch 2x3 (100%-90%)
Clean and Jerk  3+1 (100%-90%)
Front Squat 3x5 (100%-95%-90%)
Good Morning 3x8 (100%-95%-90%)

WOD

Nº Máximo de Pull-ups em 90 seg

1 Pull-up (bodyweight) = 1 Ponto
1 Pull-up ( Dumbell 15 kgs) = 5 Pontos

" Push Yourself Beyond Limits "