:startwod:
Warm Up
Joint Mobility
Light Stretching
2 Rounds of
250 Meter Row
15 Overhead Squats w/pvc
10 Jumping Air Squats
Workout of the Day (WOD)
“Filthy 50”
50 Box Jumps 24M/20W (open up your hips)
50 Jumping Pull ups (arms are straight at bottom, chin over bar at top)
50 Kettlebell Swings 35M/26W (american swings – bottoms up)
50 Walking Lunges (each side) (knee to ground or within an inch or so)
50 Knee to Elbows (as it says – knee touches elbow – EVERYTIME)
50 Push Press 45M/35W (head thru window – lock out)
50 Back Extensions (vertical on the down – parallel on the top)
50 Wall Balls 20M/14W (10 foot mark – EVERYTIME)
50 Burpees (chest hits deck – jump and clap over head)
50 Double Unders (self explanatory)
:endwod:
If you plan on putting Rx next to your name be sure your form and technique is proper on each exercise.
