WOD for 26 OCT 2016

0500 and 1140ish at the Fred.

 

 

Warm up:

200 meter run

40ft Inch Worm

40ft Burpee Broad Jump

40ft Crab Walk

40ft Bear Crawl

40ft Butt kicks

40ft High Knees

40ft Lunge

10 Strict pull-ups

10 Pushups

10 Squat Jumps

 

What is that noise?? Do you hear that sound?? It sounds a lot like a…

 

WOOOOOOOOOWOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!

 

Oh NOOOO! THE PAIN TRAIN IS COMING!

1361800226_nepotops25.jpg

 

That’s right.

The Filthy FIFTY!!!

 

Welcome to CrossFit 89!

 

WOD:

The Filthy FIFTY

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

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