19 Hagerty Blvd. Unit 7
West Chester, PA

November 16, 2009



"Filthy 50"

50 Box Jumps 20" box

50 Jumping Pull Ups

50 KB swings…35/15 pound KB

50 Lunges

50 KTE's (Knees to Elbows)

50 Push Press 45/15 pounds

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders/ 400 single rope jumps

For Time

Monday's WOD 11.15.09

Post time and loads to comments

Note:  Tomorrow we start adding Strength, Skill and Auxiliary work to most of our WODs to increase our work potential and have more balanced programming.  

Filthy Fifty…[wmv][mov]

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  1. Sue W. Reply

    Great video….would be awesome to have for each WOD.

  2. MJ Reply

    Rx 25:18 I will have a jump rope in my hand everyday for the next two weeks

  3. Jay Fradette Reply

    After that work out I might have to change the name burpees to pukeees… 32:15

  4. TRRN Reply

    This was a rough one. I need to work on my jump roping too. I got 27:20.

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