We had lots of fun with birthdays last week! Some wods were “ninja wods”, you know, the kind that doesn’t look too bad on the board but sneaks up on you! But we still have a birthday for this week. This time we are substituting Sit-ups for Knees-to-Elbows instead of the other way around. It’s Valerie’s adaptation of Filthy 50.

MONDAY 6-6-16
"Val's 50"
For time:
50 Box Jumps (24,20)
50 Jumping Pull-ups
50 KB Swings (35,26)
50 Walking Lunges
50 Sit-ups
50 Push Press (45,35)
50 Back Extensions
50 Wall Balls (20,14)
50 Burpees
50 Double Unders

TUESDAY 6-7-16
"Sham"
7 Rounds for time:
11 Deadlifts (BW)
100 meter Sprint

WEDNESDAY 6-8-16
AMRAP in 20 minutes:
5 CTB Pull-ups
10 Ring Dips
15 OH Squats (95,65)

THURSDAY 6-9-16
Hang Power Cleans
3-3-3-3-3-3-3

FRIDAY 6-10-16
"Hildy"
For time:
100 Calorie Row
75 Thrusters (45,35)
50 Pull-ups
75 Wall Balls (20,14)
100 Calorie Row

SATURDAY 6-11-16
Open Gym from 8-10 am



	


	
	
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