6 March 2012 – “Filthy Fifty” – A BenchMark!!!!!

Warm-up

Jog to Colquitt Dead End

10 Push-ups

10 Sit-ups

10 Air Squats

Jog to Colquitt Dead End

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD – “Filthy Fifty” – a BenchMark!!!!

50 of each:

Box Jumps (24″)

Jumping Pull Ups

Kettlebell Swings (35#)

Walking Lunges

Knees to Elbows

Push Press (45#)

Back Extensions

Wall Ball (20#)

Burpees

Double Unders

 

Scale A: 30 reps

Scale B: 20 reps

40 Minute Cut-off

 

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