WARM UP
Calentamiento general 5-7′
Thruster drills
OPEN PREP 13.5
Categoría RX
Complete as many rounds and reps as possible in 4 minutes of:
15 thruster 45/30
15 Chest to bar Pull-ups
Categoría SCALE
Complete as many rounds and reps as possible in 4 minutes of:
15 thruster 30/20
15 pull ups / jumping chest to bar pull ups
Categoría SUPERSCALE
Complete as many rounds and reps as possible in 4 minutes of:
15 thruster 20-15
15 jumpig chest to bar pull ups / jumping pull ups
Si se completan 3 rondas (90 reps) antes de 4′, el tiempo se extiende a 8′.
Si se completan 6 rondas (180 reps) antes de 8′, el tiempo se extiende a 12′.
Si se completan 0 rondas (270 reps) antes de 12′, el tiempo se extiende a 16′.
…
FUERZA
15′ to find a heavy power clean
WOD
Superscale o scale 13.5
EXTRA
Coaches choice