Viernes 08 Noviembre

Warm up


3 rounds

10 scap pull-10 pull over -10 scap push-10 push ups hand release-10 squats “slow”


Find your 3RM  Paused Front Squat (3s rest down on each rep)

Met Con

3 rounds at any pace of:

Max pull-ups
Max-rep bench press
Max squats in 60 seconds

End Of The Wod

Team of 2:

 Amrap 8’

10 Wall Ball (share)

20m Run with Wall Ball (change when you want)

20 Squats ball (share)