WOD – 29th December 2014

Warm up

5 minutes AMRAP

Jump rope

3 rounds of

5 Burpees

10 Push ups

15 Sit ups

Skills

All / Set station

WOD – Bench Mark WOD – “Filthy50”

For time:

  • 50 Box Jumps, 20/24 inch box
  • 50 Jumping Pullups
  • 50 Kettlebell Swings, 1 pood
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press, (F – 33lb / M – 45lb)
  • 50 Back Extensions
  • 50 Wall Balls (F – 14lb/ M – 20lb
  • 50 Burpees
  • 50 Double Unders

 After Bash

Stretch

CFH 2014

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