10 7 - "It's PaB, Baby!"

Mon        10 7                            2013

Warmup:  skills

Buy‑­­in:     

   1000m run or row

       Workout:  “The PaB, Baby!”

21  15  9:

100m OH plate carry

21  Deadlift,  BW/ 2/3 bw & Toes to Bar

100m OH plate carry

15  Deadlift  &  Toes to Bar

100m OH plate carry

9 Deadlift  & Toes to Bar

100m OH plate carry

Finisher

1000m run or row

reps               Movement             weight	1	↓split totals
100m OH plate carry
21 DeadLift & Toe to Bar
100m OH plate carry
15 DL & Toe to Bar
100m OH plate carry
9 DL & Toe to Bar
100m OH plate carry
round splits →

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

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