11/09/2015

BEGINNERS

3 Rounds of

1000m Run

100 Rope Jump / 50 Du

TC 20′

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INTERMEDIATE

Jackie

1000m row

50 Thrusters

30 Pull Up

TC 10′

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ADVANCED

12′ Amrap

12 Ring Dip

6 Hang Snatch Squat 45kg/25kg