Warmup

500 m Run or Row
Paso de Gusano + 10 Sit Up x 2 sets
Paso de cangrejo + 12 Push Up x 2 sets
10 Squat push (disk 10/5 K) cuando acabamos las 10 squats hacemos sprint x 3 sets

Skill

A-STRENGTH: 4 Rounds not for time: Ring Rows x 10 Reps
Goblet Squats KB x 10 Perfect Reps.
Weighted Plate Front Plank x 30 sec
Rest 1´/ subir de peso en cada ronda.

Metcon (Tiempo)

B-WOD: For Time
30 Wall Ball Shots (20/12lbs)
20 Knees to Elbows
10 DB Hang Clean and Jerks (15/10K.)
1000m Run (2 x 400 m + 200 m)
30 wall ball shot
20 Knees to Elbows
10 DB Hang Clean and Jerks
500 m Run (400 m + 100 m)

Gymnastics (Sit-up)

C- ABDOMEN:
Tabata de Sit Up
4 Superior y 4 Inferior.