WARM UP / MOBILITY
Big dynamic warm-up and stretch
Review 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 Back Extensions (Sub barbell good mornings)
50 Wallballs (20/14)
50 Burpees
50 Double-unders
Partner up on equipment as needed and stagger a second heat by 3-4 min
Beg/Int: scale reps down to 30-40 and scale weight/movements as needed.
COOL-DOWN
700-1000m easy pace row / flush
10-15 min focused stretching / mobility