Warmup

500 m Run Or Row
Paso de Oso + 12 Push Up x 2 sets
Paso de cangrejo + 12 sit Up x 2 sets
Calentamiento para Thruster 12/10 reps empezando con barra y subiendo de peso

Weightlifting (Thruster)

A-STRENGTH: THRUSTER
8-8-5-5-3-3-3 Reps. Busca tu 3 RM. Rest 1´

Metcon (Reps)

B- WOD 1: For Total Reps
4 Rounds of:
30 sec Thruster con 70% de 3 RM
30 sec Rest
30 sec Jump Over Bar.
30 sec Rest
30 sec Hand-Release Push-Ups
30 sec Rest
30 sec Step Lunges OH Plate (15/10 K.)
30 sec Rest

Gymnastics (Sit-up)

C- ABDOMEN: 2 Rounds
40 sec Front Plank
20 sec Side Plank Right
20 sec Side Plank Left
40 sec Rest