Warm up: Set up and Warm-up lifts
WoD: For time: “The Filthy Fifty”
In teams of 2 or 3, complete the following:
50 Box jump, 24/20” inch box c) <= 16”
50 pull-ups a/b)banded or ring rows
50 Kettlebell swings, (1.0/.75) a/b) .75/.5 c) <= .5
Walking Lunge, 50 steps
50 Knees to elbows a/b) High Knees c) Toes to KB
50 Push press, 45/35 a/b/c) < Rx
50 Back extensions a/b) 50 Supermans c) 25 Supermans
50 Wall ball shots to 10’/9’, (20/14) a) 14/12 b) 12/10 c) <=10
50 Burpees
50 Double-unders a/b) 150 Singles c) 50 Singles
Note: C scale for this is the “Terrible 25” reps of each movement, otherwise known as the “Terrible 25”
MOB: Roll it all