Friday 4-25-14



Warm Up

Coach’s Choice


Technique in Each Movement


“Filthy Fifty”
50 Box jumps (20″)
50 Jumping pull-ups
50 Kettlebell Swings (35)
50 Walking lunges
50 Back  Extensions
50 Push Press (45)
50 Back ext
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

After Bash:


ONE Nation Competitors:


Travel WOD:

“Filthy fifty”
50 Jumps to an Object
50 Jumps to a Target
50 Dumbbell Swings
50 Walking Lunges
50 Dragon Flags (google it)
50 Dumbbell Shoulder to Overhead
50 Supermans
50 Squat Jumps
50 Burpees
50 Tuck Jumps



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