filthy

Posted: 04/03/2017 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

100 single unders

5 inch worms

15 ring rows

20 stepping lunges

:30 hand stand hold

WOD

“filthy 50”

50 reps each movement:

Box jumps 24/20

Jumping pull-ups

KBS 1 pood

walking lunges

Knees to elbow

Push press 45lb

back ext.

wall balls 20/14

burpees

double unders

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