Monday, September 22nd 2014

I’m still TDY; if you have any questions about the WODs, post to comments, or shoot a message to the contact email on the blog (

A.) (0745 at Frederick Gym):
Front Squat, 5 x 5, same weight across all sets

B.) (1145 at Frederick Gym):
“The Filthy Fifty”
50 reps of the following for time:
Box Jumps, 24/20″
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Double unders

Post load for A and time for B to comments.

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