Warmup

500 m Run Or Row
Paso de Oso + 12 Sit Up x 2 sets
10 Burpees + 10 Mountain Climber x 2 sets
10 Wall Ball Shot + 10 Chin Ups x 2 sets

Metcon (Tiempo)

A-WOD 1: For Time
20 Calorie Row
10 Burpees
30 Wall Ball Shots (20/12 Lb)
10 Burpees
400m Run
10 Burpees
75m. Bear Crawl (1,5 vueltas al box)
10 Burpees
400m Run
10 Burpees
30 Wall Ball Shots
10 Burpees
20 Calorie Row
10 Burpees

Metcon

B- WOD 2: 3 Rounds not for time
Single Arm DB Bent Over Rows x 10 R/L (Subiendo de peso en cada ronda)
Front Plank con disco encima x 30 sec

Gymnastics (Sit-up)

C- ABDOMEN:TABATA DE CICLISTAS
(15/10 K)