WARM UP

2 RONDAS

5/5/5/5 YTWL
20″ WGS
15/15″ PVC FRONT RACK POSITION
20″ HIP MOBILITY 90/90


STRENGHT

FRONT SQUAT 4X4 80% (2-0-X-1)

STRICT PULL UP 4X4 RIR 1


SKILL

WOD EQUIPOS 4 PERSONAS
P1 = PAREJA 1
P2 = PAREJA 2


METCON

FOR TIME 20′ (SOLO TRABAJAN 2)

800 M RUN (400 P1 + 400 P2)
20 BURPEES SYNCR. (10 P1 + 10 P2)
40 KB SWING SYNC. (20 P1 + 20 P2)
20 BURPEES SYNCR. (10 P1 + 10 P2)
40 WALL BALL SYNC. (20 P1 + 20 P2)
20 BURPEES SYNCR. (10 P1 + 10 P2)
800 M RUN (400 P1 + 400 P2)

RX

20/16 KG
9/6 KG

SCALED

16/12 KG
7/5 KG

OPEN

12/8 KG
4/3 KG