Dynamic Warm-Up – Mobility Prepare  for..

A: WOD  “Filthy Fifty”
For Time of
50 Box Jumps 24/20 in
50 Jumping Pull-Ups
50 Kettlebell Swings Grn/Blu
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35 lb
50 Back Extensions GHD or Good Mornings 45/33lb
50 Wall Balls 20/14 lb
50 Burpees
50 Double-Unders

Scale: Dirty 30 rep scheme.  All movements and Lbs to sustain stimulus.

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

Max stone over yoke @ chest high


35min (max rnds) of:

Stone over yoke x4@20:30 lighter

Sprint 30sec on trueform

Stone shoulder x4@Same weight as above


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