Warm-up
2 Rounds:
Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back)
Rest 15 sec
Hip Bridge x8
Rest 15 Sec
Single leg Hip Bridge (x8/each leg)
Rest 15 Seconds
Single Unders x 50
Rest 15 Seconds
Alternating Bird Dog Crunch x10 total
Rest 15 Seconds
Duck Walk (Same distance as Quadruped Crawl)
Rest 15 Seconds
Review each movement to standard, then take a brief moment to execute each movement prior to starting the WOD, i.e. make sure you’re body is ready to meet the demands each movement requires.
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders