Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
10 Squats Push Disk (10/5 K) + 8 Chin Ups x 2 sets
Walking Lunge OH Plate (10/5 K) + 12 Sit Ups Disk (10/5 K) x 2 sets

Gymnastics (Chin-up)

A-STRENGTH:
1) Chin Ups Weighted
12-10-8-6-4 Reps.(Subir de Peso) Rest 1´ entre sets

2) 1 set max reps Chin Ups.

Metcon (Rondas y Reps)

B-WOD: 14 min AMRAP
20 Mountain Climber (10R/L)
15 Pull-Ups
10 Burpees

ABDOMEN

C- ABDOMEN:
Sit Up Medicine Ball Wall 50 Reps.