Warm Up
-Row 500m
-30 Scorpions alternating sides
-Spend 10 minutes mobilizing Goat
Strength
3×5- Goat 1
WOD –start with class
“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders
*if they are not true knees to elbow then it is not considered RX.
*make these true back extensions