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OUR BLOG

Fri.12.12.14

By CoachBo | In WOD | on December 11, 2014

Warmup: ROM, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows

WOD: “Filthy Fifty” for time:

50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (53/35#)
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

Cool down: roll and stretch

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