WOD

For time:
9-15-21 reps for time of:
Burpee, bar-facing
Overhead Squat, 95/65

5’ rest

4 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike / row / 200 run / 50dus

EXTRA: INTERVALS

2* (3´on : 3off) / r 5´
3* (2on : 2´off) / r5´
4* (1´on: 1´off).

NIVEL I

PRACTICE
Squat therapy + overhead squat.

WOD
9-15-21 reps for time of:
Burpee over the bar
Overhead Squat 40/30


EXTRA
1* (3´on : 3off)
2* (2on : 2´off)
3* (1´on: 1´off).

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