NIVEL II

WOD

10 rounds for time of:
3 weighted pull-ups 20/10
5 strict pull-ups
7 kipping pull-ups

ENDURANCE

24′ emom:
200 run
15 cal bike or run
50du’s

MOBILITY

Estiramientos 3,4 y 5.
Posterior chain floss 2′ cada lado
Single leg flexion with external rotation 2′ cada lado
Overhead banded distraction 2′ cada lado

NIVEL I

WOD

7 rounds for time of:
3 strict pull ups
5 jumping pulls ups
7 ring rows

ENDURANCE

24′ emom:
200 run
15 cal bike or run
50du’s

MOBILITY

Estiramientos 3, 4 y 5.
Posterior chain floss 2′ cada lado
Single leg flexion with external rotation 2′ cada lado
Overhead banded distraction 2′ cada lado