Warm-up
Row 500m
Group warm-up
Stretching and discussing class for the day
Strength/Skill
None… prepare for WOD
WOD
“Filthy Fifty”
For time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/24#)
50 Steps, walking lunge
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double-unders
Recovery
Short Stretching and Mobility Sequence
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