Filthy 56s - BDay WoD!

                        2015

 Filthy 56s

ALTAP:

56 Box jump, 24/20
56 Jumping chins
56 Kettlebell swings, 35/26

56 Walking Lunge 
56 Knees to elbows
56 Push press, 45/35
56 Back extensions
56 Wall balls, 20/15

56 Burpees
56 Doubleunders/ tuckjump

Finisher

stretch

reps                   Movement               weight	↓ split
56 Box jump, 24 inch box
56 Jumping chins
56  Kettlebell swings, 35
56 Walking Lunge
56 Knees to elbows
56 Push press, 45 pounds
56 Back extensions
56 Wall balls, 20 pound
56  Burpees
56 Doubleunders/ tuckjump
round splits →

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

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