WOD – 8th August 2014

Warm up
3 rounds of
30 Med ball jumping jacks
30 Med ball foot tap
10 Squats
10 Sit ups
10 Back extn
 
Skills
All
WOD – Filthy Fifty (Chipper)
For time:
50 Box jump, 24 / 20”
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 / 35lbs
50 Back extensions
50 Wall ball shots, 20 / 14 lbs
50 Burpees
50 Double unders
 
After bash
Stretch
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