NIVEL II

WOD
6 rounds for time of:
30 squats
19 power cleans TNG 60/40
7 strict pull-ups
Run 400 meters
* Tng: realizar mínimo 5 touch & go.

GYMNASTICS
4* (10-15 mb push ups + 20” Ring or box support + 20” arch hold)

EXTRA
1000-200-800-400-600-200 / r90”

NIVEL I

WOD
6 rounds for time of:
20 squats
10 db hang clean * jerk 15/10
3 strict pull-ups
Run 400 meters

GYMNASTICS
3* (10-15 mb push ups + 20” Ring or box support + 20” arch hold)

EXTRA
1000-200-800-400-600-200 / r90”