8 13

                        2013

Warmup: Warm Up - 400 m run; 7 burpees;  17 squats

Strength:  Weighted Dips 5-5-   or   3x20 Deep Ring Rows

Buy In:  100 double unders or 200 singles (4 min cap)

WOD :

Rounds in 20:

15 Wall Ball, 20/10

15 Burpee w/ 180 twist.

Finisher

---

reps               Movement             weight	1	2	3	...	...	↓split totals
15 WB
15 Burpee
round splits →

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

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)