WOD
30 cal row / run
20 thrusters 95/75
30 burpee over the Box
20 thrusters 95/75
30 cal row / run
GYMNASTICS
10x :08 HS Hold on Parallettes
10x 1 HSPU Negative (slowest possible).
LONG INTERVALS
1200 (3’r) / 800 (2’r) / 400
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NIVEL I
WOD
30 cal row / run
20 front squats
30 burpee over the Box
20 front squats
30 cal row / run
GYMNASTICS
10x :08 Lsit
10x 1 HSPU hold 10″
LONG INTERVALS
1200 (3’r) / 800 (2’r) / 400