Filthy Flockers Fun Friday WOD 11/7/14

Nov 6th, 2014

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Category: WOD

Filthy Flockers Fun Friday WOD 11/7/14

Main – CrossFit

Happy 40th Birthday Ryan Flock!!!

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Power Clean (Take 20 minutes to establish your 1RM!)

Filthy Flocker! 11/7/14 (Time)

For Time: 39 HSPU, 39 WBS (20, 14), 39 T2B, 39 KBS (53, 35), 39 Situps, 39 Pullups, 39 Box Jumps (24, 20), 39 Barbell Rows, 40 Burpees.
If you are under 40 or your name is Barnes do this metcon two times through :)

Tabata Wall Planks 11/7/14 (8 Rounds for reps)

8 rounds of 40 seconds of work and 20 seconds of rest.

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