Tuesday, Apr. 17th, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) WOD

For Time:

30 Box Jumps 24/20
30 Chest to Bar Pull-ups
30 Kb Swings 45/35
30 Front Squats 115/75
30 Toes to Bar
30 Push Press 115/75
30 Deadlifts 115/75
30 Wall Balls 20/14
30 Burpees
30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.