El WOD HERO WHITE de hoy lo hemos hecho el 8/8/15 Y el 4/2/17. En el wod de hoy utilizamos para el lunge disco de (20/10 K)

Warmup

1000 m Run or Row
Paso de oso + 10 Push Up Diamond x 2 sets
5 Burpees + 8 Toes To Bar x 2 sets
Walking Lunge OH Plate (15/5K) + 12 Air Squat Jump x 2 sets
Calentamos 5 Minutos cuerda, haciendo salidas y subimos 1 o 2 cuerdas

White

5 Rounds For TIme
3 Rope Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking Lunges (45 lb plate)
400 meter Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

ABDOMEN

C- ABDOMEN:
Tabata Abdomen con rueda abdominal