Dynamic Warm Up- Mobility Prepare for:


A. WOD: “
Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, Grn/Blu
50 Walking Lunge,  steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions or Good Mornings w 45/33BB
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders or 80 single

Accessory Work:
Over Head carry 100ft 3×1
Handstand Descent practice

Cool down:
Bike,walk or row 3-7 mim
Mobility static holds
Glute Stretch Hold 1-2 mins per side
Foam roll

 

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