Warm up: 5 burpees, 2 min jumprope, 5 burpees; 10 pvc: pass thrus, windmills, good mornings, ohs, pp, sdhp; 10 jump squats, 10 back ext, 10 sit ups, 5 pull ups
Skill Focus: Review of movements and set up
Filthy 50 WOD:
Levels 2 & 3
50 box jumps 24”/20”
50 jumping pull ups
50 kb swings 53#/35#
50 walking lunge steps
50 kte
50 push press 45#/30-35
50 back ext
50 wall ball shots 20#/14#
50 burpees
50 double unders
For time
Level 1: perform Dirty Thirty or Fracking Forty and adj weight as need
For time
Happy happy 43rd birthday to Nicole! The Filthy Fifty? You are no where close, what a doozy of bday wod to add a finisher to. . .
Looking good!
Skill Focus: Review of movements and set up
Filthy 50 WOD:
Levels 2 & 3
50 box jumps 24”/20”
50 jumping pull ups
50 kb swings 53#/35#
50 walking lunge steps
50 kte
50 push press 45#/30-35
50 back ext
50 wall ball shots 20#/14#
50 burpees
50 double unders
For time
Level 1: perform Dirty Thirty or Fracking Forty and adj weight as need
For time
Happy happy 43rd birthday to Nicole! The Filthy Fifty? You are no where close, what a doozy of bday wod to add a finisher to. . .
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