16/12/2015

16/12/2015

BEGINNERS

amrap 7'

12 DL

9 Burpees

rest 1'

amrap 7'

9 Dumbbell Thrusters

12 Jumping Lunge

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INTERMEDIATE

amrap 12'

5 Ctb/7 pull Up

10 Push Up

15 Step Up

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ADVANCED

Fight Gone Bad

3 rounds of

1' minute each station

max Rep of:

WB 20/16 pound - SDHP 75 Pounds - BJ 20 Inch - PP 75 Pounds - Cal Row


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