Friday, July 8th, 2016

CrossFit:

Skill/Strength:

5 x 3 Back Squats *Rest 3 Minutes

Partner WOD: 8 Rounds for Time: 15 Wallballs (20/14) 10 Toes to Bar 5 Burpee Box Jump Overs (24/20)

(One partner works at a time, both partners complete 8 rounds each.)

Functional Fusion:

"Filthy Fifty"

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Hip extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Modified = "Dirty Thirty" 30 reps of each movement.

#WOD #FunctionalFusion

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