Thursday 12/9/10

By December 9, 2010CFMC WOD Archives

Buy-In:

Warm-Up and prepare yourself conquer the world

WOD:

“The Filthy Fifty”

For time:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Steps Walking Lunge
50 Knees To Elbows
50 Push Press (45/33)
50 Back Extensions
50 Wallballs
50 Burpees
50 Double-Unders

Cash-Out:

Hit your TFL with the lacrosse ball – you need it.

Groupon WOD:

“The Dirty Thirty”
30 Reps each of the above movements

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