CrossFit and Burn WOD for Tuesday 1-10-2017

WOD

Jan 9, 2017

As you may have noticed, we’re starting to retest of the WODs we did a couple months ago. We last did Filthy Fifty 10/18/16. Pace yourself so you can keep it steady for the whole workout.

Warm-up

200m Run then 2 Rounds, 10 of each: Walking lunges, supermans, bent over row, squats, tuck jumps, push press

Mobility

3 mins – athlete’s choice

METCON: “Filthy Fifty” – For Time 

  • 50 Box Jumps
  • 50 Jumping Pull Ups
  • 50 KBS (35/25)
  • 50 Walking Lunges
  • 50 T2B
  • 50 Push Press (45/35)
  • 50 Back Extensions or Good Mornings (45/35)
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 DUs (2x Singles)
  • *35 min Cap

Accessory Work

  • High Fives!
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https://youtu.be/iMNnvhg1JcM

Wall Ball Efficiency

Compliments of CrossFit Breaux Bridge

“Efforts and courage are not enough without purpose and direction.”- JFK