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02/04/2014 WOD

By: 3 Comments

Tuesday 02/04/2014

Skill Work:

Pick 1 or 2 skills for a 12 min EMOM

WOD: 30 min Cap

Filthy Fifty

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings 35/25

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

Level 1

Cut rep count to 25 and sub movements as needed.

Level 2

Dirty 30

 

 

Comments: 3

  1. Dirty Thirty – 18:12 (5 superman subs and 10# wall ball)
    Completed 10 extra reps of each afterward within the 30 min cap.

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