Aug 1, 2016

 

a) WARM UP:

3 Rounds Not For Time:

  • 10 cossack squats
  • 10 OHS w/dowel
  • 10 ring rows
  • 10 jumping jacks
  • 10 push ups

 

b) STRENGTH:

  • 15 min to Retest 1RM Push Press

c) WOD:

‘Filthy Fifty’

For time:

  • 50 Box jumps (24/20)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/24)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press (45/35)
  • 50 Back extensions
  • 50 Wall ball shots (20/14 – 10′)
  • 50 Burpees
  • 50 Double unders

 

d) ACCESSORY WORK:

  • Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)

 

 e) RECOMMENDED MOBILITY:

  • calves – wall/rig stretch and roll/smash
  • lats/delts/T Spine – roll

 

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