6 16

                     2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

Workout:

Partner WOD- 30 minute time limit

3 rounds each:

Complete as many

wallballs (20/15)  

as possible while partner performs

pull-ups,

 stop wallballs when partner releases from the bar.  

3 attempts per person

Complete as many

 ring dips

 as possible while partner performs

toes to bar,

stop ring dips when partner releases from bar.

 3 attempts per person

Finisher

100 AbMat sit ups

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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