WARM UP
Light Calisthenics
SKILL DEVELOPMENT
None due to length of workout
WOD
Based on experience and fitness level:
“Dirty Thirty”
OR
“Filthy Fifty”
30 or 50 reps each movement for time
Box Jump (24″/20″)
Jumping Pull-ups
Kettlebell Swings (55#/35#)
Lunges
Knees-to-elbows
Push Presses (45#/35#)
Back Extensions
Wall Balls (20#/14#)
Burpees
Double Unders