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10.02.17 Filthy 50

2
Oct

10.02.17 Filthy 50

Warm Up:
2:00 row, bike or jump
2 rounds
15 incline push ups
15 empty bar thrusters

Mobility 2 sets of…
Banded good mornings x 10
Banded clam shells x 15
Cossack stretch x 8 each side
Scorpion stretch x 5 each side
Superhero complex- spiderman stretch + superman hold

WOD
Filthy 50
50 Box jumps 24/20″
50 Jumping pull ups
50 KB swings 53/35
50 Walking lunges (total steps)
50 Knees to Elbows
50 Push press 45/35
50 Back extensions
50 Wall balls
50 Burpees
50 DUs
* scale to Dirty 30- 30 reps of each movement

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