Friday 10-18-13

 In WODs

Warm Up

Set Up Stations
10 Reps of each movement in Filthy Fifty
5 minutes of hip mobility
5 minutes of shoulder mobility

Skills

Review all standards
Back Extensions – if RX use GHD. Otherwise substitute supermans.

WOD

”Filthy Fifty”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings(35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20@10′/14@9′)
50 Burpees
50 Double unders

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Travel WOD

50 Tuck Jumps

50 Jumping Pull Ups

50 Good Mornings

50 Walking Lunges

50 Candlesticks

50 Push Press

50 Supermans

50 Squat Thrusters

50 Tuck Jumps

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