Warmup

500 m Run or Row
Paso de Oso + 10 Air Squat Jump x 2 sets
Paso de lagartija en arrastre con goma por el compi + 10 Push Up x 2 sets
Paso de cangrejo + 10 Sit Up x 2 sets

Weightlifting (Shoulder Press)

A- STRENGTH: 5 Rounds
Strict Press x 5 reps
Subir de peso en cada round
Rest 1´entre rounds

Custom Metcon (Tiempo)

B- WOD: For Time
50 Air Squat/25 Pull Ups
Run 100m
40 Air Squat/20 Pull Ups
Run 200m
30 Air Squat/15 Pull Ups
Run 400m
20 Air Squat/10 Pull Ups
Run 800m
TIME CAP: 20 Minutos

ABDOMEN

C- ABDOMEN: Sit Up con Medicine Ball a la Pared 50 Reps.