WOD - Saturday, 3.28.2015

What a night!  We hope everyone had an amazing time at FNL4 and finishing another, or their first, Open!

Sign-up for Coach Joe's weightlifting class!  Great technique and strength work!

Saturday WOD (9am, 10am)

Warmup
400m run
then
"The Teaser Ten"
10 reps of each movement for the workout
In the process set your equipment and go over movement standards

WOD
"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 Back extensions (first come first serve at the ghds, sub 'supermans' 
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders