3 17 - VD WOD

                           2014

Warmup:

3 rounds:

10 passthruoghs

20 double unders

10 tuck jum-s

 Buy-in:

4 tabatas of

Ring rows

chinups

Workout:

3 Rounds:

17 Wallballs (20/15)

17 Swings (62/44)

17 Box Jumps (24/20)

17 Burpees

Finisher

Interval row

reps               Movement             weight	1	2	3	↓split totals
17 Wallballs (20/15)
17 Swings (62/44)
17 Box Jumps (24/20)
17 Burpees
round splits →

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

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