WOD                                                           WOD DIOSAS: 4 RFT:                 

WOD 10 RFT : Flash 10 Front Rack Lunges 15 Push Ups 20 KBS Superman 200m Run

WOD 200m MedBall 15 OHS 200m  MedBall 30 T2B 200m MedBall 45 DeadLift 200m MedBall 60 Wall Ball  

WOD a) 3 RFT: 15 Burpees Box Jump 12 Power Clean 9 Muscle Up b) CORE

WOD AMRAP 17´ 10 Thruster 15 Pull Ups 20 DU´s 400m

WOD Parejas a) Shuttle Run b)AMRAP 17´ 200 m 15 Pull Ups 10 HSPU 15 KBS

WOD AMRAP 14´ 3 Squat Snatch 1 Muscle Up 12 Wall Ball

WOD 3 RFR: 00:00-02:00: 200m Run+Max DU´s 02:00-03:00: Max HSPU 03:00-04:00: Max Pull Ups 04:00-05:00: Max KBS Rest

WOD 3 RFT: 8 Strict Chin Ups 6 DeadLift 12 T2B 24 Wall Balls

WOD AMRAP 20´ *10 CTB/Pull Ups     *Mientras compañero corre 200m *10 Ring Dips *10 Power Clean