April 10, 2009

Saturday 09/04/11

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

Sharky's Athletic Club would like to wish Russ and Leanne a Happy Birthday!!!! Today's WOD is dedicated to them. It's time to get filthy...
- Coach Ty

Mechanics
- Inverted hang drills
- The difference between back and hip extensions
- Double under drills

WOD
'Filthy 50'

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking lunge, 50 steps
50 Knees to elbow
50 Push Press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders or 250 singles

Post time to comments.

Happy 23rd Leanne and happy ?? Russell!
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1 comment:

  1. Tyler SlipacoffApril 11, 2009 at 4:23 PM

    Z - As Rx'd - 27:17
    Ch - As Rx'd - 28:43
    C - 37:40
    Tm - As Rx'd - 41:30
    K - As Rx'd - 23:13
    Ta - 36:11 (First WOD - welcome to CrossFIT!!!!)

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