4 2 - AJi BDay WoD - Dirty 30

                                                                                           2015 

Warmup:   

3 rnds of 10:

Bx jump

push press

swings

Running Clock for Buy-In, WOD, and Buy-Out

3,2,1, Go 

Buy in:     

15 Clean & Jerk 135/95

Workout:

30 Box Jumps 20/16
30 Jumping Pull-Ups

30 Swings 53/35

30 Walking Lunges
30 Knee-Elb
30 Push Press 45/35
30 Back Ext
30 Wall Ball 20/15
30 Burpees
30 Double Unders

Finisher:

15 Cln  & Jrk 135/95

  

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

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