Friday 7-19-13

 In WODs

Warm Up

Set Up Stations

10 Reps of each movement in Filthy Fifty

5 minutes of hip mobility

5 minutes of shoulder mobility

Skills

Review all standards

Back Extensions – if RX use GHD.  Otherwise substitute supermans.

WOD

 “Filthy Fifty”

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings(35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20@10’/14@9′)
50 Burpees
50 Double unders

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CF Teens

Same as CF Class

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Travel WOD

5 rounds
10 superman to hollow rock rolls
10 push up
10 sit up
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