10/11/2015

BEGINNERS

800m row tc 3′

30″ rest

600m row tc 2′,10″

30″ rest

400m row tc 1′,10″

rest 1′

900m run tc 5′

rest 30″

450m run tc 2′,15″

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INTERMEDIATE

AMRAP 12″

5 Clean Squat 

7 Burpees

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ADVANCED

AMRAP 12″

5 TTB + 5 CTB

10 BJ