9 19 - The FUNtastic 42!!!

                   2012

Skills warmup

Workout:   Fantastic 42 – Bday WOD!!!

3 min per movement, 42 min total:

Burpees

Rows, 45 deg

Squats

Pushups, knees

Deadlift, ½ bodyweight, 1/3 fem

Abmats

Jumping chins

OH press, ½ BW

Ring dips

Hang power cleans

Dble under / tuck jumps

Toes to bar

Slams, 20/15

Broad jump, your height

Finisher

---

reps               Movement             weight	1
Burpees
Rows, 45 deg
Squats
Pushups, knees
Deadlift, ½ - 1/3 bodyweight
Abmats
Jumping chins
OH press, ½ BW
Ring dips
Hang power cleans
Dble under / tuck jumps
Toes to bar
Slams, 20/15
Broad jump, your height
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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