1 22 - Dirty 30

                 2014

Warmup:  

2 rounds

10 passthroughs

10 squats

10 ring rows

10 pushups

  Buy‑­­in:           

1 min L-hang

100 abmats

Workout: Dirty 30

ALTAP:

30 chinups

1k

30 WB

1k

30 Burpees

1k

30 Hang Pwr Clean  135/95

400 M Ball carry.

Finisher

goals

reps               Movement             weight	1	↓split totals
30 chinups
1k
30 WB
1k
30 Burpees
1k
30 HP Clean  135/95
400 ball carry.
round splits →

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

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