26 NOV 2013 - "Filthy 50!!" Oh yeah and strength stuff too! ;)

Strength:

EMOTM for 10 min (Pair up like always from the Racks)

2 reps front squat @80%

then

"Filthy 50"

50 box jumps 24"

50 jumping pull ups

50 KB swings 1 pood

50 walking lunges

50 knees to elbows

50 push press 45#

50 back extensions

50 wall balls 20#

50 burpees

50 double unders

Warm-up

Run 400 / Row 500

10 Air Squats

10 Passthroughs

Baby Elephants (5 Reps)

Duck Walk (10 meters)
10 Push-ups
10 Pull-ups
10 Box Jumps
10 Wall Balls
10 DUs