NIVEL II

W-UP
2 rondas
200 run
10 power clean & jerks barra
10 front squats con barra
10 power Snatch con barra

WOD
«Wood»
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps
10 Sumo-deadlift high-pull 40/30
10 Thruster 40/30
Rest 1 minute

EXTRA
400-800-400-800-400 rest 60″
SCORE = total time
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NIVEL I

W-UP
2 rondas
200 run
10 peso muerto barra
10 front squats con barra
10 push press barra

WOD
«Wood»
3 Rounds for time of:
Run 400 meters
10 Burpee box jumps
10 Sumo-deadlift high pull 20-15
10 Thruster 20-15
Rest 1 minute

MOBILITY & CORE (15-20′)
Discutir la importancia de la movilidad