Warmup

CALENTAMIENTO:
500 m Run Or Row
-AROUND THE BODY: 10 R/L
-FIGURA DE 8: 8 R/L
-SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“
-CLEAN AND JERK: : 1´ x 3 sets
Rest 30´´(30´´ con 1 mano y 30´´ con la otra)

Metcon (Tiempo)

WOD 1: 4 ROUNDS For Time:(Con KB de (20/12 K)
Clean and Jerk 30 Reps (15R/L)
KB Row 30 Reps (15R/L)
Swing One Hand 60 Reps (30R/L)
Swing One Hand Alternate 30 Reps (15R/L)
American Kb Swing 15 Reps
descansar un minuto entre Rounds

ABDOMEN

WOD 2: ABDOMEN:
50 sit ups Kb.
50 sit up Wall ball shot.
50 Supermans.