3-8-16

Warm Up: – In any order in 12 min

1. Row 500m

2. 3 min DU practice

3. 25 GHD situps

4. 400m medball run

WOD: – “The Filthy 50”

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

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