Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

"Filthy Fifty"

50 box jumps (24 inch)

50 jumping pull ups

50 kettle bell swings (35#)

50 push press (45#)

50 knees to elbows

50 back extensions

50 walking lunge steps per foot

50 wall balls (20/14)

50 burpees

50 double unders

For time.