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Wod

Quinta | 06.08.20

Kamon – Kamon Start

Warm-up

5′: Clean Warm-up (No Measure)

10 Rotações de punho pra cima e pra baixo

10 Rotações de cotovelos pra cima com bastão

10 Front Squat

5 Dip + Pull + High Pull + Muscle

5 Dip + Pull + High Pull + Power

5 Dip + Pull + High Pull + Squat

5 Hang + Pull + High Pull + Muscle

5 Hang + Pull + High Pull + Power

5 Hang + Pull + High Pull + Squat

5 Tall Clean

Metcon

24′: Metcon (AMRAP – Reps)

E2MOM (12x)

1. 24 Alternate ktb/Db Hang Power Clean & Split Jerk

2. 2x (5/5 Ktb/Db Push Press + 1/1 Devil Press)

3. Max Sprawl over the Ktb/Db
Score = Sprawl