WELCOME OPERATION PHOENIX

BEGINNER;

5 ROUNDS FOR TIME:

5- PULL-UPS

10- BOX JUMPS

15- 2 HAND DUMBELL PRESS (AMMO CAN LIFT)

INTERMEDIATE;

21,15,9

WALL BALLS

KETTLE BELL SWINGS

440 RUN

ADVACED

"NASTY GIRLS"

3 ROUNDS FOR TIME;

50-AIR SQUATS

7- MUSCLE-UPS

12 -HANG CLEANS

"Karen"
For time:

150 Wallball shots, 20 pound ball