Warm Up:
3x's:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

Mob:
Banded shoulder/Lat Mobility

Movement Prep 

WOD
"Filthy Fifty"
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

 

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