Jueves 10 Octubre

Warm Up


60’’ row (slow)-60’’ Plank

60’’ row medium-60’’ Arc Hollow

60’’ row fast-60’’ Spiderman and stretch (30’’R/ 30’’L)


Find your Max on the Complex

1 Squat clean-1 Thruster-1 Cluster

Met Con

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

End Of The Wod

10 Floor press KB/DB

10 Ring Row

30m walking KB over the head (30m R/ 30m L)

Rest 1’30