10.2.2017

WOD (Last completed 8.5.2016)
“Filthy Fifty”
50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Cashout
Russian Twists w/a twist!

METCON
30 minute cap,
Repeat every 3 minutes (rest with remaining time) until you cannot finish the reps in 3 minutes (although in class I may make you go for at least 8 rounds and decrease reps as needed to keep you going)
10 m bear crawl
10 burpees
Score is number of rounds completed

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