april 17th

STRENGTH: 10 MIN TO ESTABLISH 1RM BENCH PRESS

WOD:

FILTHY FIFTY

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)