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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
Bradley S.
1/20/2012 06:52:23 am
29:29 RX
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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