Wednesday 11/27/2013

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Warm Up

Row 500m/ Run 400m

2 rounds

  • 15 push ups
  • 15 roll backs
  • 15 walking lunges

WOD

“The Filthy Fifty”

For time:

  • 50 Box Jumps (24/20)
  • 50 Jumping Pull Ups
  • 50 KB Swings (35)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45)
  • 50 Back Extensions (sub Good Mornings with 45# if GHD is taken)
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders

Cool Down

Water Party to rehydrate :-)

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