WOD

A)Warm up: CF Hellas warm up!

B)20 min of :

10 thrusters 30 kg
10 pull ups

C) 2 Rounds for time of:
50 Rope jumps
10 Thrusters 20kg
20 Push ups
30 Lunges steps
40 sit ups
30 lunges steps
20 push ups
10 Thrusters 20kg
50 Rope jumps

Stavros:1st round : 5'17'' 2nd Round: 5'05''
Vasilis:1st round: 5'43'' 2nd round:6'45''
Tasos: 1st round:5'14'' 2nd round:5'17''
Areti: 1st round:8'18''2nd round: 5'37''
Costas:1st round: 7'17'' 2nd round: 5'27'' (no lunges steps)