Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat x 2 sets
10 Kipping Swing y seguido 6 Pull Ups + 20 segundos saltando a la comba(Simples o dobles) x 2 sets

Skill

A-STRENGHT: Strict Pull-Ups.
10/10/8/6 reps. then
One Max Rep

Custom Metcon (Tiempo)

B-WOD: For Time
600m Run
18 Man Makers (15/10 K)(1 sola Push Up)
400m Run
12 Man Makers
200m Run
6 Man Makers
*Man maker = DB Push-up, Row R, Row L, DB clean, DB Push Press

ABDOMEN

C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets en Box