Warmup

2 Rounds:
250 m Row
Paso de Oso
10 Air Squat
5 Burpees
8 Stirct pull Ups

Weightlifting (Front Lunge)

A- STRENGTH: 4 Rounds not for time
KB Front Rack Lunges x 12 (6R/6L)(Subimos de peso en cada round)
Mixed Grip Pull Ups x 10 (Agarre Mixto)(Hacemos 5 y cambiamos agarres para hacer otras 5)
Hand Release Push Ups x 10 Reps

Custom Metcon (Tiempo)

B- WOD: For Time:
30 Box Jumps (60/50 cm.)
30 Hand Release Push Ups
400m Run
20 Box J
20 Push Up
300m Run
10 Box J
10 Hand Stand Push Up
200m Run
5 Box Jump
5 Hand Stand Push Up
100m Run

ABDOMEN

C- ABDOMEN:TABATA DE CICLISTAS09