11.21.2015

W.O.D. 11.22.15


Congrats to Jill, Justin, Pam and Tim P. who all ran in the Philadelphia Half Marathon today!

Filthy Fifty 
50 Box jump, 24/20 inch box 
50 Jumping pull-ups 
50 Kettlebell swings (35/53#) 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45/35 pounds 
50 Back extensions 
50 Wall ball shots, 20/14 pound ball 
50 Burpees 
50 Double unders 

Coaches Notes: 
Newer athletes should scale to 30 reps of each exercise, the "Dirty Thirty".

Quote:
"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results."
-Wade Boggs

1 comment:

Rachel Spring said...

Dana 28:28 Sc
Ryan A 20:10 sc
Lauren C 28:24 sc
Chris 28:50 sc
Jonathan S 26:51 sc
Patrick 30:28 RX
Alex 24:39 sc

Jonathan P 32:07 RX
Erika R 26:50 sc
Jessie 29:10 sc
Matt 23:02 Dirty sc
Taryn (Seattle) 24:46 sc