Thursday, August 2, 2012

WOD 2 Aug



"Filthy Fifty"


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



See at 1600




***Reminder***


Don't forget we're participating in '31 Heroes' this Saturday 4th August at 11am (then a BBQ/potluck at the Box!), so if you or a friend wants to join in, please register HERE
Crossfit Rota is almost last on the list of Affiliates Participating

http://www.31heroes.com/




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