Wednesday, August 8 2018.

Wednesday, August 8 2018.

 

CrossFit:

 

WOD - 'Filthy Fifty', 45:00 cap.

For time
50 Box Jumps [24/20]
50 Jumping Pullups
50 aKBS [53/35]
50 Walking Lunges
50 Knees to Elbows / Hanging Knee Raises
50 Push Presses [45/35]
50 GHD Back Extentions * / Supermans w/ :02 Hold
50 Wallballs [20/14]
50 Burpees
50 Double Unders / 100 Singles

* If you want to use the GHD but both are taken, perform Wallballs first and backtrack.

 

 

 

GSP Body:

 

WOD - 1:30 on, :30 off. 6 Rounds.

Max Calorie Row
Max Single Unders
Max Alt. DB Snatches
* Three scores: Total reps of each movement.