Don't forget Wednesday we retest our 1 rep Max H. Pwr Clean!
Warm Up:
Row 800m
15 Air Squats
20 Sit Ups
5 Push Ups
5 Burpees
Mobility :
Crossed Prayer (30 sec each side)
Samson Stretch (30 sec each side)
Twisted Hip Opener (30S Sec Each Side)
No strength today... let's get the WOD done 🙂
WOD:
Filthy Fifty!
For Time: Goal 30 min or less
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (53/35#)
50 Walking Lunges
50 Knees to Elbow
50 Push Press 45/35#)
50 Back Ext
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
(you can go forward or backward.. but can NOT pick and choose)