WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –


Work up to a

1RM clean & jerk 

Happy Birthday Sherry!!!(She’s not anywhere 50 but she really wanted to do this workout, thank her later)

The Filthy Fifty 

For time:

50 Box jump, 20/24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35/45 pounds

50 Back extensions

50 Wall ball shots, 14/20 pound ball 9/10

50 Burpees

50 Double unders

Extra Credit

Max rep strict pull ups 

-rest 5mins-

Max rep strict dips 


2-3 rounds not for time 

10 unbroken strict pull ups*

10 unbroken strict dips*

*scaled as needed