Segunda-feira (04/12)

A- Warm up

B- strenght × resistance

2x 9 back squat +
2x 15 air squat

2x 6 front squat +
2× 12 jumping squats

3× 3 ohs +
3x 10 box jump

C- Wod cap 12'
21- 15- 9
kb swing
wallball
ao final de cada ciclo 
200 m run
8 burpess