13/11/2015
Friday 13 November 2015 '13/11/2015'

SPORT

1. A. push press 3-3-3 B. walking lunges 3×30

2. team wod, in teams of 2, 100 knees 2 elbows, 80 wall ball,  60 burpees partners change every minute

ADVANCE

1. team wod, in teams of 3, in 18 min amrap, 400m run, plank, burpees over bar,

the team with the best score in burpees wins, penalty for breaking plank  -5 reps burpees at the final score