10 20

                           2015

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

Buy-in:

1k run

Workout

Partner WOD- 30 minute time limit

Complete as many wallball shots (20/15)  

as possible together until one person drops the ball, misses the mark, or does not squat below parallel-2 attempts per team

Complete as many ring dips

 as possible while partner performs toes to bar, stop ring dips when partner releases from bar-2 attempts per team

Complete as many box jumps

as possible while partner performs chin-ups, stop box jumps when partner releases from bar-2 attempts per team

Finisher

100 AbMat sit ups

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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