Friday 7/1/16

Strength: OH or Rack position YOKE carries

3 x 100 feet


WOD: “Filthy Fifty” (30 mi cap) Note: Volume may be scaled to “Filthy 30”, “Filty 25”, etc. Talk with your coach regarding appropriate scaling. Please DO NOT drop the empty 45lb barbell. You may set it down to rest without penalty, but if you drop it from overhead your rep count immediately resets to ZERO!


50 Box Jumps

50 Jumping pull ups

50 KB swings (53/35)

50 Walking lunges

50 Knees to elbows

50 Push Press (45 lbs)

50 Back Extensions

50 Wall Ball Shots (20lbs)

50 Burpees

50 DU’s