01/12/2017

BEGINNERS

5 rounds of

5 TTB / 7 KTE

7 DIP 

9 cal BIKE

12 ROW

TC 2:00 each rounds 

rest 2' each rounds during the rest active: 2 WW + 5 Burp + 15 Squat

TOTAL 20'

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INTERMEDIATE

Amrap 20'

5 Thrusters 45kg/30kg

7 V up

9 jumping Lunge (for leg)