Wod 09/11   M            Macrociclo 1:3:2

 

General Warm up :  mobility

 

Core : hollow – arch 30:30 x 5 set

 

Conditioning :

RX – Intermediate

10 rounds, each round for time, of:

5 Thrusters, 50/35 – 40/30

10 Pull-ups

Sprint, 100 m

Beginner

30/20 banded Pullup