WOD 12/30/14

WOD:  “Filthy Fifty”
For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (35/26 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45/35 lbs)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders

Post WOD mobility: Quad and ITB smash and stretch

6:30 Strength Class
Lift: Pause Back squat 5×3 *2 second pause

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