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WOD 11102014

NIVEL II

FUERZA
3*3 Shoulder press
3*3 push press
3*3 Push jerk

WOD
For time:
100 double-unders
21 peso muerto 50/35
21 front squat 50/35
100 double-unders
15 peso muerto 50/35
15 front squat 50/35
100 double-unders
9 peso muerto 50/35
9 front squat 50/35

GYMNASTICS
5 * (10 pistols / 10 Box jumps).
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NIVEL I
TECNICA
Singles
Front squat

WOD
For time:
100 singles
21 burpee
21 front squat
100 double-unders
15 burpee
15 front squat
100 singles
9 burpee
9 front squat

AFTER PARTY
TABATA
Air squats
Sit ups