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The 'Filthy Fifty' is a super heavy volume workout. From the top, or from the bottom, wherever you start- by the end you're toast! Good job just staying on your feet at the finish and walking this one off, instead of dropping to the deck resembling some sort of sick worm- wiggling, trying to find relief.

'Filthy Fifty'
50 reps of each of the following:
Box jumps, 24" box
Jumping pull-ups
KB swings, 1 pood
Walking lunges, 50 steps
Knees to elbows
Push press, 45 pounds
Back extension
Wall ball shots, 20/16
Burpee's
Double-unders (*3:1 singles sub)
                                             B"     KB#     Singles
Holley- (30)  27:21               20      30          *
Candice- (30)  29:47            20      30          *
Casey- Rx  39:42                           53
Lynde- 30:57                       20      35
Nanook- 33:52                    20      30        
Alice Anne- 36:49                20      18           *
Eric- 31:43                           20      35           *
Emilee- 39:14                       20      30           *
Richard- Rx  27:59
Patricia- Rx  20:09
Teresa- 31:38                       20      35           *
Kathryn- 37:51                     20      35
Corey- Rx  26:43
Liz-  39:18                            20      35          *
Josh- 34:48                           24      35          *
Todd- 33:14                         24      35          *
Chantel- (25)  21:50             20      20           *      35#PP
Keith- (25)  22:56                 20      30           *
Nicole- (30)  28:24               20      18           *     35#PP
T- Rx  35:16

Great workout everyone. Patricia, Corey, it's probably better that you two not roll at the same time. Not sure if CFSF could contain the energy you both drip. Maybe. Great job puppies- this session is a taste of what's in store for you.

Is there a strategy to the 'Filthy Fifty'? Yes. GO! That's an easy strategy. Where you start has always been a hot topic. From the top or the bottom, legs are cooked by the end. Burpee's and Doubles are difficult, but jumping UP onto the box to finish was, to say the least, interesting. Next time we see the 'Filthy Fifty' maybe a start in the middle for comparison.

Liz, Mark, welcome to CFSF. Enjoy your stay. We are glad to have you in the wod's. And thanks very much for the kind words. Very much appreciated. You too Patricia. You are welcome in any capacity at any time. We are fortunate to have the best people with us at CFSF, working hard and having fun. Thanks!

www.mobilitywod.blogspot.com

With the rest day approaching, be sure to have a few recipes picked out, and supplies picked up so you're ready to go. These sites are courtesy of Kathryn:

www.nourishingdays.com

www.addictedtoveggies.com

Thanks Kathryn!

Thanks for another great day at CFSF.

Ready to lead, ready to follow.
CFSF