09/09/2015

BEGINNERS

5 Rounds of:

10 Burpees

12 FS

15 Cal Row

TC 11′

rest 1 ‘

4 ‘ for 100 sit up

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INTERMEDIATE

Amrap 15′

5 Pull Up

10 Push Up

15 BJ

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ADVANCED

Jackie

1000m row

50 thrusters

30 pull up

AFAP