Sexta-feira (08/12)

A- warm up

B- strenght 20'
de 1 a 10
bench press 
deadlift
homem ( 90- 70- 50 kg dead/ 70- 50- 40 bench)
mulher ( 55- 45- 35- kg/ 15- 25- 35) bench)

C- Wod 
3 rds 
50/40/30 sit up
20/15/10 (t2ring ou t2b)
12/9/6 bbjo