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