“Filthy 50″
| 6/22/2012 | Beginner | Intermediate | Advanced |
| Roll out | Lats, pecs | ||
| Warm Up | 5 reps of each movement from the WOD | ||
| Mobility | Gymnastic shoulders and pecs stretch on the floor | ||
| Skill | Points of performance | ||
| WOD | 25 Box jump (24/20) 25 Jumping pull-ups 25 Kettlebell swings, (1pd/26#) 25 Walking Lunges 25 Knees to elbows 25 Push press, (45/30) 25 Back extensions 25 Wall ball shots, (10/4) 25 Burpees 25 Double unders attempts |
35 Box jump (24/20) 35 Jumping pull-ups 35 Kettlebell swings, (1pd/26#) 35 Walking Lunges 35 Knees to elbows 35 Push press, (45/30) 35 Back extensions 35 Wall ball shots, (14/10) 35 Burpees 35 Double unders |
50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, (1 pd/26#) 50 Walking Lunges 50 Knees to elbows 50 Push press, (45/30) 50 Back extensions 50 Wall ball shots, (20/10) 50 Burpees 50 Double unders |
| Cool Down | Coach’s choice of static stretch | ||
