Noob DWOD
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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PT DWOD
As many rounds as possible in 15 minutes:
3 Power Snatches @ 75% of 1 RM
9 Ring Dips
9 Ball Slams 25 lbs
*Rest 45 seconds between rounds
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