11 4

                      2013

Warmup:   

3 rounds

10 passthrough

10 sq

10 swings

Strength: Wendler  (% of 3-rep max for)      

Benchpress:

5 @ 65%,

5 @ 75%,

5+ @ 85%

Workout:

5 Rounds:

400m run

10 OH press, 95/65

20 bx jmp, 20/16

Finisher

intervals

reps               Movement             weight	1	2	3	...	5	↓split totals
400m run
10 OH press
2- bx jmps
round splits →

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

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