WOD #1 (Segunda, 03/02)

Mobility - Ombros

Warm Up

3 Rounds

10 Scapular Push Up

10 W Scapular Retraction

8 Ring Row

20" Plank

Skill / Strength

─ Strict Pull Up

8 / 8 / 8

─ Bent Over Row

5 / 5 / 5 

Metabolic Conditioning

12' AMRAP

50 DU / 100 SU

12 Pull Up

12 Burpee

12 V-Ups