WOD 230516

SWOD FITNESS BACK SQUAT 5-5-5 (ADD 5-10 LB) DEADLIFT W.U SET: 1x 5 1x 8

SWOD PERFORMANCE BACK SQUAT WARM-UP SETS: 5-5 (40% ; 50%) 5-5-5+ (65% ; 75% ; 85%) *Não recalcular 1RM de Treino DEADLIFT W.U SET: 1x 5 (65%) 1x5 (85% 1RM TREINO)

WOD

RX 3 ROUNDS 30 WALL BALLS (16/14) 20 BURPEES 10 BOX JUMP (24/20) FOR TIME CAP: 15 MIN COOL DOWN

1:00 COUCH STRETCH 1:00 PIGEON POSE 1:00 SHOULDER STRETCH

FOTO: ATTITUDE RIDERS - THROWDOWN CROSSFIT SANTISTA 2016 - BATTLE OF TRITONS