1 7 - YAy!

T    1 7                                     2014

Warmup:   

---

Strength:  

3x5 DL

Workout: YAy Bday WOD!

4 Rounds:

10 HP cleans, 95/65

15 bx jump

30 Mountain climbers (in-place bear crawl R&L=1)

30 sec plank

7R 7L  1-Leg burpees (come up on one leg to jump)

15 swings, 44/26

10 knees to elbows

Finisher

1k run

reps               Movement             weight	1	2	3	4	↓split totals
cleans, 95/65
15 bx jump
30 Mountain climbers
30 sec plank
7R 7L  1-Leg burpees
15 swings, 44/26
10 knees to elb
round splits →

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

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