Warmup

250 m Row + 200 m Run
Paso de Oso + 12 Sit Up x 2 sets
12 Kipping Swing + 8 Pull Ups x 2 sets
6x Inchworm w/ Push Up + 12 Air Squat
3 x Salidas de Sprint en distintas posiciones

Skill

A- SKILL GYMNASTIC: Practice 15´ Rope Climb.

Metcon (Tiempo)

B- WOD: For Time
1,000m Run.
4 Wall Climbs
80 DU’s/ 240 Simples.
3 Wall Climbs
60 Mountain Climber (30R/L)
2 Wall Climbs
40 Step Lunges (sin peso)
1 Wall Climb
20 Ground to Overhead w/ Plate (20/10 K.)

Gymnastics (Sit-up)

C- ABDOMEN:Tabata de Front Plank.