Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- squats
- pull ups
- push ups
- box jumps
- kb swing
- GHD
- sit ups
- hip extensions
WOD:
“Filthy Fifties”
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
Compare to 10/15/2011
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