28 January 2016

2014-12-31 21.39.18

Warm-up: Jog to West Alabama

20 minute CAP

Scaled Filthy Fifty, Coaches – 3-4 man Teams, encourage scaling and alternating in an efficient Round Robin Fashion. One person working at a time.
50 Box Jumps
50 Pull-ups
50 KB Swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/33
50 GHD Back Extensions
50 Slam Ball 30/20
50 Burpees
50 Double Unders

Strength: 15 minutes to work up to a 3 Rep Max Thruster (1st Rep may be a Squat Clean)

Conditioning WOD: 8 minute AMRAP
10 Ring Dips
15 AbMat Sit-ups
20 Walking Lunges

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