Warmup
Run 1 mile

WOD
“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders

***If you are going to attempt to place on the Score Board you must have a counter during the WOD.  A counter is responsible for rep count and range of motion.  A counter can either be staff or another member.

Finish
Hang Power Snatch 3X10, 45lbs/35lbs

CrossFit Endurance(071309)
3+ Hours after CrossFit WOD
Choose ONE of the following sports:
Swim 2X6min, Rest 2 minutes in between intervals
Bike 2X12min, Rest 2 minutes in between intervals
Run 2X10min, Rest 2 minutes in between intervals
C2 2X7min, Rest 2 minutes in between intervals

Cover as much distance as possible in each of the 2 intervals.
EX.- Swim for 2mins, rest for 2mins…repeat for 6 sets.