Warm up 2x's 10 jumping jacks 10 push up 10 back extensions 15 pass throughs 100 jump ropes
WOD "FILTHY FIFTY"
50 box jump 24" 50 jumping pull ups 50 kettle bell swings 1 pood 50 walking lunges 50 knees to elbows 50 push press 45# 50 back extensions 50 wall ball shots, 20# 50 burpees 50 double unders Total time: 30:06 (7:34 PR FROM A MONTH AGO)
400 meter cool down run |