11 13

                     2013

Warmup:  3 rounds

Bear Crawls (across the gym and back)

10 Wall Balls

100 jump rope

Strength: Wendler 3s           

Squats

Workout:

6 Rounds:

100m OH Plate Carry  45/25

15 Wall Balls, 20/15

50 Double Unders

Finisher

Interval hill/row

reps               Movement             weight	1	2	3	...	6	↓split totals
100m OH plate carry
15 WB
50 dU
round splits →

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

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824 Hollywood Way, Burbank, CA 91505

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