3 31 - JPi Bday

                      2014

Warmup:

2 rnds

33 bkwards jrope

10 passthrough

20 sec L-Hang

Buy-in:

1K run

Workout:

3 Rounds:

 On the minute:

Wallball, 20/15

Bx jump, 20/16

Swings, 53/35

Abmats

5 min rest. Then

21 15  9

Pwr cleans, 135/95

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
Wallball, Bx jump, Swings, Abmats
5 min rest	21	15	9
Pwr cleans, 135/95 Ring dips
round splits →

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

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