230914

Warm-up
3x
10 Ring row
10 squat therapy
10 push-up

Skill
15′ pra achar 1RM
Pull-up com peso.
Ou
6 séries de 5 negativas

WOD
10-9-8-7-6-5-4-3-2-1
Ring pull-up/x3 Ring row (RX+ chest to ring)
Wallball shots 20/14 lb (Rx+ bola acima do alvo)