Warmup

500 m Run or Row
Then
2 Rounds:
10x Bar Good Morning (20/15K)
5x Inchworm w/ Push Up
10x Kipping Swings
10 x Ring Row

Weightlifting (Deadlift)

A-STRENGTH:
1. Deadlift – 12 min to Establish 1 Rep Max

Custom Metcon (Tiempo)

B-WOD: 5 Rounds for Time of
16 DB Snatch (15/10 K.) con cada brazo..(16R/L)(no alternate)
16 Toes to Bar.
16 Ring Row.
16 Mountain Climber

ABDOMEN

C- ABDOMEN:
Tabata de abdomen con rueda abdominal.