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11.26.2019

WARM-UP

1) 500m Row

2) Double Under Practice

3) Scap Pull-Ups, Kipping, 10 reps each

4) Rear Delt/Lat Smash

ACTIVE MOBILITY

1) Banded Pec & Lat Stretch

2) Hamstring Tack & Floss

3) Calf Smash

4) Hamstring & Calf Stretch

WOD: “Filthy Fifty” For time:

  • 50 Box Jumps (24/20 in)

  • 50 Jumping Pull-Ups

  • 50 Russian Kettlebell Swings (53/35)

  • 50 Walking Lunges

  • 50 Knees-to-Elbows

  • 50 Push Presses (45/35 lb)

  • 50 Back Extensions

  • 50 Wall Balls (20/14 lb)

  • 50 Burpees

  • 50 Double-Unders

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Sit-Ups

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility