12 Campanadas WOD – Lunes 31.12.2012

“12 Campanadas”

For time:
1 Muscle-up
20 m. Crab walk
300 m. Run
4 Ring dips
5 Pull-ups
6 Box jump 60/50 cm.
7 Toes to bar
8 Push-ups
9 Walking lunges with 20/10 kg. disc overhead
10 Kettlebell Swing 24/16 kg.
11 Sandbag clean
12 Burpee

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E First round, 1 Muscle-up. Second Round, 20 m. Crab walk + 1 Muscle-up… etc etc etc

Francisco J. Rodríguez
Francisco J. Rodríguez
Licenciado en Ciencias de la actividad física y deportes. CSCS. Master en Nutrición y Dietética: Especialidad en Obesidad y Trastornos de la conducta alimentaria. Diplomado en Magisterio: Educación Física. Técnico en Actividades Físicas y Animación Deportiva Head Coach & Co-founder in Tracius Weightlifting & Fitness

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