Beginners
4 rounds for time :
15 pull ups /ring rows
15 box jumps
15 push ups HR
15 wall balls
200m run or 300 jumping ropes (singles)
Advanced
"Arnie"
21 TGU right arm
50 swings
21 OHS Left arm
50 swings
21 OHS right Arm
50 swings
21 TGU Left arm
(Post times on the blog and weight of kb you ve been used)
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