151017 (READ) Fundamentals 1000 WOD 0900

Athletes,

Tomorrow is fundamentals. The WOD will be at 0900 so spread the word!

Todays workout is one we have not seen in a very long time and one we will need to get to in a hurry. Times on this will be between 20 and 50 minutes. It is the Filthy 50.

There are only two GHDs so we will have 2 start on them. Once the first 2 people finish Box Jumps they will go to the open GHD unless the extensions are still being worked…so on and so forth!

Jared – FTCF

A. Warmup
400 Meter
then…
Group Warmup

B. WOD
50 Box jump 24/20
50 Jumping pull-ups (everyone)
50 Kettlebell swings 53/35
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35 pounds
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders(150 Single Unders)

F-50

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