140118 Saturday “Filthy 50″

Happy 50th Birthday Matt!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with
Mobility + 5-8:
Back Squats,
Push-Press,
Hip Extensions,
Jumping Pull-ups.

Strength/Skill Development

Back Squat (12 Minutes to build to a tough set of 5 )

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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