WOD (WORKOUT OF THE DAY)

#capacity aerobic

5 rounds of:

250/200m row

200m run

rest 1:30 between rounds

time cap, 20 minutes 

#metcon – individual

“rogue invitational 2020”

AMRAP 6 minutes:

3 box jump overs “24-20”

6 deadlift 225-155lb

9 bar facing burpees

#mobility

2:00 each couch stretch

1:00 each banded shoulder distraction

2:00 each pigeon pose

1:00 each shoulder to floor

 VAMOS COM TUDO!