WOD 12-09-2014

CFR Filthy Fifty
31 Minute Time Cap:
50 pull ups
50 box step ups 24/20″ w/plate 45/25#
50 KB Swings 53/35#
50 Double Unders
50 Walking lunges w/plate overhead 35/15#
50 wall ball 20/14#
50 sit ups
50 hand release push ups
You must complete 2 Burpees on the minute every minute
Compare to 09-22-2014

Mobility: 5 minutes on the foam roller

IMG_2458.JPG