ROW/TH

Aquecimento: 400 mts Run + 2x (20 Push-ups + 20 Pull-ups + 20 Sit-ups Butterfly + 20 Super-man) + Mobilidade

Força:
Jerk Behind the neck 3x5
Push Press 3x8
Back Squat 3x8
Jerk dip squat 3x8

WOD

4 Rondas

1' Máx Mts Row
1' Thrusters (20 kgs)
1' Rest

" Push Yourself Beyond Limits "