BEGINNERS

Amrap 12′

12 DL

9 Pull Up

Rest 1′

100 wb in team (10 wb a testa)

TC 5′

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INTERMEDIATE

3 rounds of:

250m row

9 Hspu

21 ASW

9 Hspu

250m row

TC 4′

rest 4′ for each rounds

WORKOUT OF THE DAY