(Practice/Metabolic Conditioning)
Warm-up: (15 min)
WOD
“Filthy Fifty”
50 Box Jumps (24/20 inch. box)
50 Jumping Pull-ups (head at least 6-inches below bar)
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35 pounds)
50 Back Extensions (No GHD – grab a 45/25#plate)
50 Wall Ball Shots (20/14 pound ball (10/9)
50 Burpees
50 Double unders
