9/11/2015 Workout

5 Rounds for time:

30 wall balls (10'/20# ball)
30 KB swings (53#)

Fastest time wins. Good luck!

9/4 workout

3 rounds for time:
1000 m row
10 burpees
20 pushups
30 air squats

8/14 Filthy 50

Here is this week's workout. Complete 50 reps of each exercise in any order.

Quickest time wins!

1.  Box jumps

2.  Pull ups

3.  Walking lunges (25/leg)

4.  Knees to elbows

5.  Push press 65lbs

6.  Back extensions

7.  Wall ball shots

8.  Burpees

9.  Single jump ropes

10.  Dips