120120

1/19/2012

FridayWarm Up:

1 min Heavy kb Swings
1 min Rest:
1 min heavy kB swings
1 min Rest
1 min heavy KB swings

REST 2 MINS

GOAT: 10 mins
Choose a skill you can do 1 to 3 reps on the min every minute for 10 mins

5 mins: get stations ready

WOD: Filthy Fifty (35 min cutoff)
For time:
50 Box jump, 24 inch box/20"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/33lb
50 Back extensions
50 Wall ball shots, 20 pound ball/14lb
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments

Bradley S.

1/20/2012 06:52:20 am

29:29 RX
KTE, Wall Balls, Burpees destroyed me.

Bradley S.

1/20/2012 06:52:23 am

29:29 RX
KTE, Wall Balls, Burpees destroyed me.

Melissa S.

1/20/2012 08:22:20 am

Dropping the bar on my foot during push press destroyed me! But burpees killed me.

Comments are closed.

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