We have LOTs of outdoor workout space

Wednesday 170524 Row and Toes to Bar

Remember how fun Monday and Tuesday were?  Well the fun is over. When was the last time you rowed a hard 500m for six (yes SIX!) rounds? No run, right?
That’s what the toes to bar are for.  As many reps as you can put together in one minute. That also means 6 total minutes of toes to bar.  Now THAT’s where all the fun is going on today.
But seriously, if you want fun- then come to the 5pm endurance specialty WOD tonight where we will run Filthy Fifty. Today is NOT a good day to go for a double- especially considering the 50 knees to elbows that happens in Filthy Fifty- and you will already be getting that many in for the WOD- hopefully!
Today’s WOD makes this barbell complex 30 min AMRAP look like a pajama party!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many calories and reps as possible in 23 minutes* of:
Row for 2 minutes
Toes to bar for 1 minute
Rest exactly 1 minute
Post total calories and total reps to chalkboard/journals
*6 Rounds is another way to say this.
Wednesday 5pm Endurance Specialty Class
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.Compare previous Filthy Fifty from:
July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

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