A: Skill: Kipping pull up B: WOD: AMRAP 10’ 10 Wall ball shots 5 Pull ups

A: Metabolic: AMRAP 2 min Wall ball shot Rest 1 min AMRAP 2 min Burpees salto a tocar la barra Rest 1 min AMRAP 2 min Cal row B: WOD: For time: 800 m run 50 thrusters 20/15 kg 25 ring dips Time cap 12 min. C:Stretch.

A: Skill: Wall ball shot B: WOD: Karen For time: 150 Wall ball shots

A: Metabolic: 2 x 500 m Row B: WOD: Por parejas AMRAP 12 min 80 Double Unders 40 Wall ball shot Solo trabaja uno de los dos el otro descansa. C: Stretch.

Chiper: 30 Wall ball shot 20 Shoulder to overhead 60/40 kg 10 Wall climb 5 bench press 100kg 10 Wall climb 20 shoulder to over head 30 wall ball shot  

A: Metabolic: Rm 800 m run B: WOD: AMRAP 8 Min 15 Kb Swing 15 Wall Ball Shot 15 Box Jump C: Stretch