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Friday May 22, 2015

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CrossFit
Competitive
Poonwah’s “Filthy Fifty”

This is Poonwah’s good luck on your travels WOD. Try to coordinate schedules to wod with him. Also a great opportunity for us all to wish him farewell as a group.
For time:
50 Box jump, 30/24″
50 Pull-ups
50 Kettlebell swings 1.5/1 pood
Walking Lunge, 50 steps
50 Toes to Bar
50 Push press 75/55 lbs
50 Back extensions
50 Wall ball shots 20/14 lbs
50 Burpees
50 Double unders

Fitness
“Filthy Fifty”

This is Poonwah’s good luck on your travels WOD. Try to coordinate schedules to wod with him. Also a great opportunity for us all to wish him farewell as a group.
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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Barbell Club
Prepare for a throw down!!!
WOD will be released on the facebook Above All Animals Community page in the afternoon.

Regionals
Back Squat
Find a 1RM for the day

For time
21 Back Squats 225/135#
500m Row
15 Back Squats 225/135#
500m Row
9 Back Squats 225/135#
500m row
*See if you can do this under 10min!!

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