“You have to expect things of yourself before you can do them.” ~Michael Jordan
WARMUP/MOBILITY (10 min)
SKILL DEVELOPMENT (5 min)
Review movements for Filthy 50
WOD (40 min)
“Filthy Fifty”
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Scale with “Dirty Thirty”
COOLDOWN (5 min)
Stretch