NIVEL II

W-UP
2 rondas
200 run or row
10 banded splits
10 rotation push ups
30″ OH kettlebell hold

FUERZA
Por calidad (time cup 20′)
10,9,8,…1
Turkish get up / toes to bar

WOD
Emom 30′
1’s: 15 Kbs heavy (RX 32-24 / A24-16 / B16-12)
2’s: 200 row
3’s: 15 Box jump
4’s: 200 run
5’s: 6 burpee pull ups
6’s: rest
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NIVEL I

W-UP
2 rondas
200 run or row
10 banded splits
10 rotation push ups
30″ OH kettlebell hold

FUERZA
15′ Turkish get up

WOD
Emom 18′
1’s: 10 Kbs
2’s: 200 row
3’s: 15 Box jump
4’s: 200 run
5’s: 6 burpee pull up
6’s: rest