July 4, 2013

7/5/13

warm up: speed ladder

strength: High hang power snatch 5x1

wod: Filthy 50
        50 Box jump(24/20)
           50 Jumping pull-ups
           50 Kettlebell swings (55/35)
           50 Walking Lunge
           50 Knees to elbows
           50 Push press, 45 pounds
           50 Back extensions
           50 Wall ball shots, (20/14)
           50 Burpees
           50 Double unders

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