Jan 7 2014

WOD:
“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walkig Lunges
50 Knees to Elbows
50 Push Presses (45 lbs)
50 GHD Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Jan 2 2014

Strength
3 Max Effort sets of Deadlift

1st set @ 1 1/2 x BW
2nd set @ 1 1/4 x BW
3rd set @ 1 x BW

5 minutes rest between each set.

WOD
7 Rounds of:
100 meter sprint

Your recovery will be your walk back to the starting line.