06/11/2015

BEGINNERS

30 DL

450m Run

20 FS

450m Run

10 Power Clean

450m run

20 FS

450m Run

30 DL

TC 18′

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INTERMEDIATE

7 rounds of

7 OHS

7 ASW

7 Pull Up

TC 14′

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JACKIE

1000m row

50 Thrusters 20/15kg

30 Pull Up