Friday 7-17-15

7-17-15

7-17-15

Warm Up:

The Movements

Skill:

Logistics & Set Up

WOD:

“Filthy 50″
For Time:
50 Box Jumps (20”)
50 Jumping Pull-Ups
50 Kettlebell Swings (35#)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45#)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

After Bash:

Big Boy Tank Top
Friday Bench-Off
Teams of 4:
Bench Press Ladder
135/95)
Go up in 2’s.
**Spotters Required
RECORD
RESULT!!!!

ONE Nation Competitors:

As Rx’d – Go for a
PR! Unbroken for
as long as possible.

Travel WOD:

For Time:
50 Tuck Jumps
50 Jumping Pull-Ups
or Barbell Row (light)
50 KBS (35#) – use
dumbbells
50 Walking Lunges
50 V-Ups
50 DB Push Press
(30/20)
50 Back Extensions
or Supermans
50 DB Thrusters
(30/20)
50 Burpees
50 Double Unders
or Tuck Jumps

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