NIVEL II

WOD

10 rondas:
30″ box jumps
Rest 30 seconds
30″ kb swing 24/16
Rest 30 seconds

EXTRA

3 rounds, each for time, of:
Run 800
Rest 90″
Row 800
rest 90″
bike 30cal
Rest 90″

NIVEL I

WOD

7 rondas:
30″ box jumps
Rest 30 seconds
30″ kb swing
Rest 30 seconds

EXTRA

2 rounds, each for time, of:
Run 800
Rest 90″
50 squats
rest 90″
50 sit ups
Rest 90″