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