08/09/2016

BEGINNERS

8 rounds of

15 MBC

200m run

tc 1:30 each rounds rest 1:30 each rounds

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INTERMEDIATE

12 Burpees over the bar

9 PC 50kg M / 30kg W

15 cal row

9 PC 

12 Burpees over the erg

TC 4 each rounds

rest 4' each rounds