Workout of the Day: Saturday, 6.29.13

This is it, friends! PROM is TONIGHT at 7-11pm! We’ll see you there and until then… CONGRATS to all who have completed the BCCC (so far the results have been nothing short of AMAZING).

pongprom
A little demo for today’s WOD from our friends up at CrossFit New England!

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as needed for about 5 minutes and then review all the movements.

CONDITIONING:

“FILTHY FIFTIES”

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

*Sub a Good Morning (45/35) for the Back Extension where needed.

*The Dirty Thirties scale is also available.

Previous Filthy Fifties times from August 25, 2012.

Dirty Thirties from April 15, 2012.

Filthy Fifties in the old space on July 17, 2010.

Yoke Walks and Turkish Get Up/Row WOD scores. That’s some heeeeavy walking, friends!

yoketgurow

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