10/01/2016

BEGINNERS

Afap

50 Thrusters 20kg / 15Kg

1000m Row

50 Asw 20kg / 12kg

TC 12'

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INTERMEDIATE

2 rounds of

21 Pull Up

9 cal Bike

15 Burpees

9 cal Bike

9 Box Jump over

9 cal Bike

Rest 2' each rounds TC each Rounds 5'