3 13

                                               2014

warmup

Workout:  Fransteria

3 Rounds:

        21 Thrusters, 95/65

400m run

21 chinups
400m run

15  Thrusters

 400m run

15 chinups

 400m run

9 Thrusters

400m run

9 chinups

Finisher

Strength

reps               Movement             weight	1	2	3	↓split totals
Thurster / Run
Chins / Run
round splits →

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

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