22/07/2016

BEGINNERS

15' amrap

9 Push Up hand release

12 Dumbbell snatch (17,5kg/10kg)

15 FS with Dumbbell

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INTERMEDIATE

3x 2' 25 BJ rest time max cal row rest 2' each rounds

3x 2' 25 Pull Up / Ring Row rest time max cal row rest 2' each rounds