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W.O.D. 11/8/14

Skill:  Plank hold series: plank-turn to rt arm up/side-plank-turn to left arm up/side-plank: hold 15 seconds at each spot. 1.15 min per round X3 rest 45 sec in between series. 

WOD:  “Filthy 50”; 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders. 

Filthy-Fifty

Image from CrossFit SOBO

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