Warmup

500 m Run or Row
Paso de Gusano + 10 Sit Up x 2 sets
Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K)

Custom Metcon (Tiempo)

A-WOD: 3 Rounds For Time of:
800m Run
35 Front Squats (45/30 K.)
TIME CAP: 20´´

Weightlifting (Close grip Bench Press)

B-STRENGTH:
B1. Close Grip Bench Press: 5 x 10 (2 seg. abajo, 1 seg arriba y subir explosivo)(40/25K.)
B2. Single Arm DB Bent Over Row (knee on bench): 3 x 12 R/L(15/10 K)

ABDOMEN

C- ABDOMEN:
Tabata de Rodillas al Pecho colgado