WODs

WOD

Dec

31
Saturday

Foundation

“Sally up” Back Squats

RX: 95/65

INT: 75/55

SC: 12k/8k (goblet)

Sally up weight determines WOD level — you must complete full “Sally up” at or above the weight indicated for a scaling level in order to perform today’s WOD at that level.

WOD

For Time:

25 Minute Time Cap

RX:

“Filthy Fifty”

50 box jump (24”/20”)

50 jumping c2b pull-up

50 kettlebell swing (16k/12k)

50 lunge steps

50 knees to elbows

50 push press (45/35)

50 back extensions

50 wall ball (20/14)

50 burpees

50 double-unders

INT:

“Filthy Forty”

40 box jump 20/16

40 jumping pull-up

40 kb swing 16k/12k

40 lunge steps

40 knees to elbows

40 push press 35/15

40 good mornings 35/15

40 wall ball 14/10

40 burpees

40 double-unders

 

Compare to April 20, 2016

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