Warm-up
Row 1000 meters
TWO sets of 10 each:
Samson stretch
Overhead squats
Sit-ups
Back extensions
Jumping Pull-ups
Dips
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows
50 push press 25#
50 back extensions (on the GHD)
50 wall ball shots 8#
50 push-ups
250 jump rope skips
Joanne's Final Time - 43:49
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