W.O.D. 6.7.15

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

Community Notes:
Click here to check out and sign up for the up coming specialty clinics with Aimee Lyons.
Monday, 6/8- Pull-up, 6/15- Handstand Push-up, 6/22 Muscle Up...all specialty clinics will occur at 6:30PM in the main gym. These are FREE for members and $25 for non-members.
Coaches Notes:
Newer athletes should scale to 30 reps of each exercise also known as the "Dirty Thirty".

"Past performance produces present privileges."

1 comment:

CFKOP iPad said...

Jonathan 27:10 sc
Tim Sch 30:15 Rx
Derreck 39:45 Rx
Chris M 25:20 dirty
Scott R 29:02 30s/50s sc
Mark 30:55 sc
Kelly 21:04 dirty sc

Tim welcome back, nice to see you again! Kelly thanks for dropping in!

Jill A 32:17 rom on k2e
Alona 37:25 Rx
Jen S 33:49 sc
Cline 38:58 Rx
Dave 42:53 Rx
Jess A 24:38 dirty sc

Alona and Cline-DU practice is paying off!

Nice work everyone!