29/12/2015

BEGINNER

4 round:

15 cal Row

21 asw

25 MBC

t.c. 13′

Rest 1′

2 round

450m run

100 Du / 200 Su

t.c. 5′

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INTERMEDIATE

5′ EMOM    M kg45/50 W kg30/35

7 Clean squat

5′ EMOM

5 P. Clean jerk

5′ EMOM

12 Burpees to b.j.

Rest 2′

AFAP 120 sit up