Warmup
500 m Run or Row then:
• 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets.
• 15 Sit Ups + 8 strict pull ups x 2 sets.
Hacemos 8/6/4 Reps de Good Morning para llegar al peso del wod.

Metcon (Tiempo)
A- WOD: For Time
Good Morning x 21-18-15-12 (40/25 K)
Strict Pull-Ups* x 10-9-8-7
*Advanced do strict chest to bar pull-ups

Weightlifting (Bent Over Row)
B- STRENGTH:
1. 4 Rounds of:
DB Bent Over Row x 10 R/L (Subiendo de peso en cada round)
Band Pull-Aparts x 5 Reps w/ 2 sec aguantado abierto.

2. 5 Rounds of:
8 Ring Push Ups
8 Plyo Push Ups

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