Home / W.O.D. / 10-28-2013 Monday Workout

You all can thank Kari Porter for this one… Filthy Fifty request c/o the birthday girl. Happy Birthday Kari!

Warmup
Frankenstein
Over the Fence
Under the Fence
12 Squats
12 Situps
6 Superman to Hollow Hold
12 Tuck Jumps
12 Kettlebell Swings
200m Run
x 2 Rds

Skill/Strength
Double Under Practice
WOD Prep

Workout
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

After Party
Mobility

 
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