10/22/14

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings 35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

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10/21/14

Strength:
Back squat
5@75
3@85
1@100
1@103%+

WOD:
30-20-10
Front rack reverse lunges 95/65
Pull-ups
For time!!!

This week and next we will be hitting our 1RM lifts. We have put 8 weeks of work into these and these #’s will be important going forward. If you miss a 1RM lift day get with a coach about making it up.

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