26th Apr 2013

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Warm up
Dynamic warm up
Skills
Set stations
WOD
Filthy – 50
For time:
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
50 Walking Lunge
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots ( 20 pounds ball)
50 Burpees
50 Double unders
Afterbash
Mobility

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