WOD 11/22/13

WOD 11/22/13



Warm-Up

750m Row

Squat Warm Up (band squat, hip flexor stretch (on wall), etc)


Strength

5 x 1

Back Squat

*Add 5lbs to last Friday's weight


WOD

Filthy 50

For Time:

50 Box Jumps (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (35/20)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/30)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

*We last did the Filthy 50 on 8/21/13


WOD Demo