Most Recent Benchmark was MURPH on May 29,2017 (664 days ago)

Tuesday Jan 8,2019

Happy Birthday Oscar Co

8/01/19


CONDITIONING: Reps
Warm Up

AMRAP 10min en parejas: max metros remo (relevos); mientras uno rema, el otro corre 150m y hace 10 air squat y 5 pushups. Se cambian cada 250m aprox.


WOD

A. 2 sets intervalos  

A1. 4-minute AMRAP

20/15cal  ROW o 200m RUN
10 push jerk @ 60/40kg
50 Double unders

desc 3-minutos antes parte A2

A2. 4-minute AMRAP

3 – 6 – 9 – 12 – 15 – 18 etc.
Power clean @ 60/40kg  
Toes to bar
Wall ball @ 9/6kg  

5min descanso, y OTRA VEZ

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