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Sunday Funday 8/4/2013 WOD

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You asked for it. You got it! Have fun, work hard and GO HAM! Happy Sunday folks!

Hope to see you guys at Legends Bar on Sunday at 33rd between Broadway and 5th.  Well be down there at 4pm. Sunday Funday CrossFit style! BOOM!

Coach James

 

warm up

400 meter run

Dynamic stretches

Workout prep

 

Training

“The Filthy Fifty”

For time:

50 Box jump, (24/20)
50 Jumping pull-ups (I’d prefer full pull ups or ring rows as jumping can cause major soreness and not the good kind)
50 Kettlebell swings (53/35)
Alt Lunges 50 total
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions  substitute with <super mans>
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
scale/LV 1 options
scale # of reps
scale height on box
scale KB swings with Russian KB swings
scale load on KB swings
scale weight of ball
scale doubles with 150 singles

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