Friday

Warm Up:
1 min Heavy kb Swings
1 min Rest
1 min heavy kB swings
1 min Rest
1 min heavy KB swings

REST 2 MINS

GOAT: 10 mins
Choose a skill you can do 1 to 3 reps on the min every minute for 10 mins

5 mins: get stations ready
WOD: Filthy Fifty (35 min cutoff)
For time:
50 Box jump, 24 inch box/20"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/33lb
50 Back extensions
50 Wall ball shots, 20 pound ball/14lb
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36. 
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