Wednesday, Sept 14

Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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WOD: "Filthy Fifty"

For time:
50 Box jump 24/20"
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33#
50 Back extensions
50 Wall ball shots 20/14#
50 Burpees
50 Double unders