May 29th, 2012
Tue
WOD: A OR B
WOD A
Scott’s Birthday WOD: Filthy 43
Warm up- see board
For time:
43 Box jump, 24 inch box
43 Jumping pull-ups
43 Kettlebell swings, 1 pood
Walking Lunge, 43 – each leg
43 Knees to elbows
43 Push press, 45 pounds
43 Back extensions
43 Wall ball shots, 20 pound ball
43 Burpees
43 Double unders
ROLL
$$$ row 430 meters!
OR
WOD B
Warm up see board.
A. 4 Sets
PushJerk x 3-5 reps @11X1
Rest 90 sec
DBLunge x 10 reps (a leg)
Rest 90 sec
B. In Teams of 2, alternating movements
5 Rounds
6 PowerSnatch
6 FrontRackedWalkingLunge
$$ HSH 3 x awhile
