Warm-up
1 Round
45s on|15s off
- Lateral Up & Overs
- Jump Rope
- Kettlebell Swings
- Wall Balls
- Burpees
WOD
“Filthy Fifty”
50 Box jump (24|20)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push press (45|35)
50 Back extensions (supermans)
50 Wall ball shots (20|14)
50 Burpees
50 Double unders
Level 3 – Unfortunate 40
Level 2 – Dirty 30
Level 1 – Terrible 20
MOD WOD
50 Box jump (24|20)
50 Bent Over BB Rows (45|35) pounds
50 Kettlebell swings (1 pd)
50 Walking Lunge (50 steps)
50 Sit-ups
50 Push press (45|35)
50 Back extensions (Supermans)
50 Wall Balls or BB Thrusters (20|14 ball)
50 Burpees
50 Double unders
Level 3 – Unfortunate 40
Level 2 – Dirty 30
Level 1 – Terrible 20
Extra Work
Work up to a Max Weight for the Complex
2 Power Clean
2 Hang Squat Clean
2 STOH