Thursday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

"Filthy 50"

50 box jumps (24 inch)

50 jumping pull ups

50 kettle bell swings (35#)

50 push press (45#)

50 knees to elbows

50 back extensions

50 walking lunge steps

50 wall balls (20/14)

50 burpees

50 double unders

For time!

Time
Posted on Thursday November 30th, 2017
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