Friday 12-30-16

GROUP WARM-UP:
400 meter run
30 air squat
20 pass thru
30 overhead squat
10 pull up
10 push up

CONDITIONING:
Tabata :20/:10
Hollow Rock

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

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