NIVEL II

W-UP
10′ por calidad:
50 du’s (si no tengo comba 25 squats)
10 Shoulder shrugs / 10 plank shrugs / 10 kippings
10 bridges con 5″ de pausa

FUERZA
15′ for 5*5 press banca.

SKILL
3* (Max Effort strict pull ups / max effort strict hspu (sc: max hs hold)).

WOD
200 run
21 burpee
21 bj
200 run
15 burpee
15 bj
200 run
9 burpee
9 bj
200 run
__________________________________________________

NIVEL I

W-UP
10′ por calidad:
50 du’s (si no tengo comba 25 squats)
10 Shoulder shrugs / 10 plank shrugs / 10 kippings
10 bridges con 5″ de pausa

SKILL
20′ Practice HSPU

WOD
200 run
15 burpee
15 bj
200 run
12 burpee
12 bj
200 run
9 burpee
9 bj
200 run