NIVEL II & COMPETITORS
WOD
21 Power clean C70-50 / NII 60-40
21 burpees
21 pull ups
15 Front squats C70-50 / NII 60-40
15 burpees
15 pull ups
9 thrusters C70-50 / NII 60-40
9 burpees
9 pull ups
GYMNASTICS
Complete as many rounds as possible in 10 minutes of:
- 30 second Handstand hold
- 30 second Squat hold
- 30 second L-sit hold
- 30 second Chin over bar hold
ENDURANCE
3k or 5k run.
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NIVEL I
WARM UP
Jumping rope 10-15´
WOD
21 kettlebell swing
21 box jumps
21 pull ups
15 kettlebell swing
15 box jumps
15 pull ups
9 kettlebell swing
9 box jumps
9 pull ups
FUERZA
Push press 5 *10, entre series:
max pus ups.