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