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Wod 30/12/24

29 de dez. de 20241 min de leitura

“12. Nightmare Before Christmas”

1 Hang Clean

2 Front Squats

3 Push Jerk

4 Bent Over Rows

5 Burpees

6 Thrusters

7 Deadlifts

8 Alternating Snatches

9 DB/KB Swings

10 Snatch To Reverse Lunge

11 Devils Press

1200m (0.75 Mile) Run

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*TERÇA:* *Técnica & Força:* Clean Complex *WOD: Numbuh Two* *Freedom (RX'd)* *Team of 2* *21-18-15-12-9-6* *CALORIAS para homens E REPS...

*SEGUNDA:* *Força:* Back Squat *WOD: Nigel Uno* *Freedom (RX'd)* *A cada 4min (4 séries)* 12 Toes to Bar 16 Burpee Box Jump Overs...

*QUINTA* *HYROX CLASS* *IRON 1, IRON 2 & IRON 3*