24 January 2014 – “Filthy Fifty”

Warm-up:

2 Rounds:

Row 20 Calories

20 Air Squats

Row 15 Calories

15 Push-ups

Row 10 Calories

10 Broad Jumps

Skill: Review “Filthy Fifty” Movements

WOD:  “Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

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