Wednesday, August 28, 2013

WOD: Filthy Fifty
Complete the following for time:

50 Box jumps (24, 20)

50 Jumping pull-ups

50 Kettlebell swings (35 guys and girls)

50 Walking Lunge steps

50 Knees to elbows

50 Push press, 45 pounds

50 Hip extensions

50 Wall ball shots (20, 14)

50 Burpees

50 Double unders

Time Cap: 35 minutes

Accessory: 5 minutes group foam roll

Team, let’s please work together to continue to keep the gym clean.  These photos were taken after only 2 morning classes (keep in mind some days we have 8 or 9 classes in one day) and you can imagine what the bars would look like at days end, if not cleaned after each use.

The pull-up rig and barbells should never be left a mess.  If you want to use chalk, then you need to spray and clean your equipment (and the floor) after every use.  One member went to use a barbell and found blood on the bar… and the pull-up bar; that is unacceptable.

Some of you do a great job in spraying down your equipment after use and it is greatly appreciated, and thank you! For those of you not doing your part, please step it up.   I doubt anyone would like to attend class and find the bars looking as they do below.  Thank you for your cooperation.

Now, lets crush the Filthy Fifty!


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