Saturday, October 12, 2013


Remember the standards if your participating in the NYC FITTEST


Level 2

WOD: "Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)


Level 1

WOD: "Lil Nasty Girl"
3 Rounds for time
40 Squats
10 Jumping Pull Ups
10 Hand Release Push Ups
15 KB Swings

Team WOD: Team Filthy 50
In Teams of 2 with only 1 person working at a time.
50 each movement

Box Jumps
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges
Knees to Elbow
Push Press (45/33)
Back Extensions
Wall Ball
Double Unders

You have to learn the rules of the game. And then you have to play better than anyone else.- Albert Einstein

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