Row

Aquecimento: 3x 300 Mts Run + 5 Inch Worms Push-ups + 10 Burpees + 20 Sit-ups Butterfly + Mobilidade Geral
Força: 
Snatch 1x1(80%) + 1x5 (60%)
Clean and Jerk 1x1(80%) + 1x5 (60%)
Back Squat 1x2 (70%) + 1x2 (75%) + 1x1 (80%)
Box Jump 3x3

WOD

3 Rondas

500 Mts Remo 

Descanso de 3 minutos entre rondas

" Push Yourself Beyond Limits "