CrossFit already has the "Dirty Thirty" & "Filthy Fifty". CrossFit Massapequa now has its very own "Gawdy Fawdy"!
FOR TIME: (35 MIN CAP)
40 SECOND PLANK HOLD
40 PLATE GROUND TO OVERHEAD (45/25)
40 BURPEES TO PLATE
40 MED BALL SIT-UPS
40 MED BALL SLAMS
40 WEIGHTED LUNGES (45/25)
40 ALTERNATING MED BALL PUSH-UPS
40 SQUATS TO MED BALL*
40 DOUBLE UNDERS
– Athletes must begin the WOD with a 40 second plank hold. After 40 seconds is up, the work may be completed in any order, but all 40 reps of the given movement must be completed before moving on.
* Reps only count if/when contact is made with medicine ball at the bottom of the squat & athlete reaches full extension at the top.