WARM UP

400 M 2 RONDAS

10 BANDED SCAPULA RETRACTION
20» HIP MOBILITY 90/90
15/15″ PVC FRONT RACK POSITION
10 BAND OH PRESS


STRENGHT

ALT. DB SHOULDER PRESS 4X16

COPENHAGEN PLANK 3X20/20″


SKILL

TECNICA PULL UP (AUNQUE NO ESTE EN EL WOD, ES SOLO PARA PRACTICAR)


METCON

FOR TIME: 15/12/9/6/3 (10′ TC)

FRONT SQUAT
KB SWING

RX

50/35 KG
20/16 KG

SCALED

40/25 KG
16/12 KG

OPEN

20/15 KG
12/8 KG