7/7/2016
Thursday 7 July 2016 '7/7/2016'

SPORT
team wod,
100 pull ups
80 box jumps
150 push ups
60 jumps over the box
200 American swings
40 burpees box jumps
Athletes change place every unbroken set of pull ups push ups & swings, box jumps change every one rep
ADVANCE
1. practice clean 12 min
2. front squat 2-2-2 every 1:30″
3. clean 2nd pull 2-2-2 every 1:30″
4. 3 set of max rep bar muscle up with 10 kg vest
5. 3 super sets biceps – triceps 10+10 reps
6. run or row 5km