WOD (WORKOUT OF THE DAY)

#strenght

back squat

semana 3

1×20 reps 69% PR

#metcon – individual

“rogue invitational 2020”

for time

3-6-9-12 of:

pull-ups

squat cleans 135-95lb

immediately into

12-9-6-3 of:

bar muscle-ups

squat cleans 185-125lb

time cap, 12 minutes

#row conditioning

on the 3:00 for 15:00 of:

400/300m row

VAMOS COM TUDO!