Warm Up (2 Rounds)

• 100 Meter Run
• 10 Air Squats
• 50 Meter Lunge
• 50 Meter Mule Kicks
• 10 Push Ups
• 50 Meter High Knees
• 50 Meter Backwards Run
• 25 Sit Ups

* Yes – that is our Warm Up!!!!  2 Rounds of it.  Hence our Warm Up is harder than most Workouts.

Workout of the Day (WOD)

“Filthy 50″

For time:

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

We had 14 Athletes Complete today’s Workout and would have had approx 20 if everyone could have made it.  Pics will follow once I get my computer glitch fixed.  John S finished in 19:10 and should have been competing in the Games Qualifiers this weekend.

 

 

 

 

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