Warm Up

Coaches Choice

 SKILL

The Movements

WOD

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettle-bell 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

 After Bash

Recover and Mobilize

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(Scaling options will be available from your coach in class)

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   Travel WOD

50 Box jump/step ups, 24 inch box
50 Jumping pull-ups
50 Kettle-bell swings, 1 pood
Walking Lunge, 50 steps
50 V-ups
50 Push press with dumbbells (25lbs)
50 Back Superman’s
50 Jumping Squats
50 Burpees
50 Double unders