WOD – 131221 – “Filthy Fifty”

General Warm-up

100 Double Unders/500m Row

Group Warm-up

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Endurance

Run or Row 2 X 5k @ last 90% 5k pace, rest 5-10 min between efforts

See you all tonight at the Christmas party!

When: Tonight @ 8pm till …?
Where: The Braun –¬†5601 Olde Wadsworth Blvd,¬†Arvada
Why: Cause it’s gonna be awesome!
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