The happiest of Birthdays to Claudia Ragsdale and Alex Blanchard. Enjoy the day!
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 10
ODD: 5 Strict C2B Pull Ups
EVEN: 5 Strict Rings w/ a 3 Sec. Negative
LIFT:
Front Squat
5 @ 65%
3 x 5 @ 70%
WOD:
“FILTHY FIFTY”
For Time:
50 Box Jump (24/20)
50 Jumping Pull Ups
50 KBS (35/26)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Extension
50 Wall Ball (20/14)
50 Burpee
50 Double Under
For Time:
50 Box Jump (24/20)
50 Jumping Pull Ups
50 KBS (35/26)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Extension
50 Wall Ball (20/14)
50 Burpee
50 Double Under
FIT
SKILL:
4 Rounds
10E DB Bent Row
10 Weighted Ring Rows w/ Feet Elevated
Burn Out Set of Tricep Extensions
LIFT:
5 Rounds
10 Front Squats @ 60%
:30 Sec. Wall Sit
*Rest 1 Min.
WOD:
“FILTHY FIFTY”
For Time:
50 Box Jump (24/20)
50 Jumping Pull Ups
50 KBS (35/26)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Extension
50 Wall Ball (20/14)
50 Burpee
50 Double Under
For Time:
50 Box Jump (24/20)
50 Jumping Pull Ups
50 KBS (35/26)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Extension
50 Wall Ball (20/14)
50 Burpee
50 Double Under
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