Thursday June 30th

WOD
"Filthy 50 

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

Fitness
"Dirty 30"
Box Jumps or Step Ups
Jumping pull-ups
Kettlebell swings, 1 pood
Walking Lunge,
Knees to elbows or sit ups
Push press, 45/35/25 pounds
Supermans
Wall ball shots, 20@10' 14@9' scale from there
Burpees
Double unders 15 attempts 1;1 singles

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