November 6, 2020

Colby Hansen's Farewell WOD! He chose Filthy Fifty! So sad to see him leave us! We will miss you brother!

WOD"Filthy Fifty"50 Box jump, 24/2050 Jumping pull-ups50 Kettlebell swings, 35/26Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45/3550 Supermans50 Wall ball shots, 20/1450 Burpees50 Double unders

Rest5 Minute Every 30 secondsClean and Jerks @ 75%

METCONTabata Workout (4 minute intervals, 20 sec. work, 10 sec rest)1. Wipe burpee plus 3 squat jacks (stay low)2. Push-ups3. KB swings4. Sit-ups5. Jumping jacks6. Walking lungs (w/ weight)7. Plank8. Double pulse squat (opt. w/ wt. or jumping)

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