Friday (08/01/08)

Location: CHS
Time: 5:00 a.m.

"Filthy 50"
For time:
50 Box jump, 24" box (18")
50 Jumping pull-ups
50 KB swings, 1 pood (guys and girls)
Walking Lunge, 50 steps
50 KTE
50 Push press, 45#
50 Back extensions
50 DB Thrusters, 20# (15#)
50 Burpees (with overhead clap)
50 Double-unders

Notes:
1. Whoever gets to the GHD first gets to use it for the back extensions. Sometimes this will mean people might have to do the WOD a bit out of order. No biggie.
2. Depending on who shows up, we may have to stagger-start because of limited pull-up bars (we use them for KTE as well).
3. When doing lunges, lunge so that you finish your 50 reps near your next exercise (KTE).
4. Have a jump rope set out next to your burpee location.

Subs
KTE: In this order - hanging knee raises, then straight leg raises (on your back)
Double-unders: 1 Double-Under = 2 Singles and 1 box jump. Please note the "and," not "or."

I'll be doing the following:
"Unclean 50"
50 Box Jump, 30" box
50 GHD Sit-ups
50 Back extensions
50 Lines, short way (i.e., 25 down-backs the width of the gym)
50 Squats
50 Sit-ups
Walking Lunge, 50 steps
50 Box Jump, 30" box