WARM UP / MOBILITY
Big full body dynamic warm-up and stretch
Review WOD movements, standards and substitutions
Review WOD movements, standards and substitutions
WOD A
FILTHY FIFTY
Complete for time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 GHD Hip Extensions (Sub barbell good mornings)
50 Wallballs (20/14)
50 Burpees
50 Double-unders
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 GHD Hip Extensions (Sub barbell good mornings)
50 Wallballs (20/14)
50 Burpees
50 Double-unders
COOL DOWN
Easy 4-5 min Row / bike / run
Stretch 2 min each:
Couch / Straddle / Pigeon pose
Stretch 2 min each:
Couch / Straddle / Pigeon pose
