PLANTA DE ARRIBA A: WOD: Benchmark “Bob” For Time: 13-12-11-10-9-8-7-6-5-4-3-2-1 Hand Release Push-Ups Air Squats Sit Ups B: Stretch A: Skill: Ring Row B: WOD: 10 Rondas de: 7 Ring Row 7 DB Shoulder press C: Stretch

A:Wod: Test 2.0 For time 1,6Km Run 50 Facing burpees paralell 1,6Km Run B: Stretch

PLANTA DE ARRIBA A: Strenght: 5 Sets: 5 Deadlift, @80% B: WOD: AMRAP in 6 Min: 6 Toes To Bar 12 Wall Ball Shots, 20/14 Lb C: Stretch A: WOD: “Angie” For time: 100 Pullups 100 Push ups 100 Sit ups 100 Air Squat B: Stretch

PLANTA DE ABAJO A: Skill: Hang Full Snatch B: WOD: 5 Rounds For Load: Complex: 2 Hang Full Snatch 1 Overhead Squat C: Stretch A: Skill: Sumo Deadlift B: Heavy Wod: 5 Rondas de: 4 Sumo deadlift 300 m run 30” Plank Rest C: Stretch

“THE ROOF” A: WOD  OPEN 21.2 B: Stretch Open 21.2

“THE ROOF” A: WOD  OPEN 21.2 B: Stretch Open 21.2