2 16 - SUt BDay WoD!

                         2015

Warmup:   

 3 rnds
10 passthru
10 Sampson
5 burpees
4 turkish getups

  

Buy in:    

3k run

Workout: 

7 rnds

10 slamball, 20/15
10 1-arm kb swings, 44/26
10 goblet sq,  same
10 OH box step,  same, 20/16
10 mount climbers

Finisher:

100 abmats
100 supers
100 sidebends

  

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

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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