29/11

burpee

wod

FRAN

thursters (db)
pull-up
21-15-9

15'19"

04/10

Desafio 100 dias de burpee - 35º dia

Warm up:
Find your 3 Rep Max Thruster 

Skill:

Thruster

WOD:

"Fran"
 21-15-9

Thrusters DB (20kg)
Pull Ups

12'

After Party:

3 Rounds

30 Second Hallow Hold
30 Second Handstand Hold