Wednesday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD:
Wednesday

"Filthy 50"

50 box jumps (24)

50 jumping pull ups

50 kb swings (35)

50 push press (45)

50 knees to elbows

50 back extensions

50 walking lunge steps

50 wall balls (20/14)

50 burpees

50 double unders 

For time.

Time