10/09/2015

BEGINNERS

6′ Emom

8 Strict Pull Up/Ring Row con rest 2′ sec in up

1′ rest

6′ Emom

15 WB/ 12 Thruster

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INTERMEDIATE

6′ Emom

5 Hang Clean Squat 45kg/25kg

8 Bj Over

rest 1′

6′ Emom

12 ASW

6 Burpees

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ADVANCED

300 DU

3 Km run