For time:
30 Ground to Overhead (40/30)
30 Pull-Ups
-1 rope climb-
20 Ground to Overhead (40/30)
20 Pull-Ups
-1 rope climb-
10 Ground to Overhead (40/30)
10 Pull-Ups
-1 rope climb-

5 Rounds

21 Over Head Lungees with Medball
15 MedBall Cleans
9 Lateral Burpees over Medball

10 rounds
5 wall ball @9/6
6 box jumps @24/20
7 burpees
then
50 double unders

MARTES 29 de diciembre de 2015
Warm Up: Run & Move + AMRAP 5': MB: 10 Push Ups + 10 Sit Ups + 10
Squat.
Skills: Thrusters 4-4-3-2-2.
WOD: 0'-10': "Fran": 21-15-9:
- Thrusters 42,5/25.
- Pull Ups.
- 10'-16': AMRAP 6':
- 5 Hang Power Snatch.
- 10 Over Head Squat.
REST: Estiramientos y flexibilidad

AssBoxDumbell

5 rds
21 cal assault bike
15 box over jump
9 dumbell bell snatch ( 32.5 kg)

Strength: 3 RM Back Squat (175)

For Time
- 50 KB Swings (53/35) (35)
- 800 Meter Run
- 25 HSPU with 1 ab mat
- 800 Meter Run (row)
- 50 Pull Up (25 with green band & 25 with black)

Back squat: 175

For Time:

50 Tractions
50 Pompes
50 Dips
40...
30...
20...
10...

Same weight all sets

5 RFT
10 pc 61 kg
10 bfb

3 rounds
1′ burpees
1′ box jumps 20″
1′ ground to overhead @15/10