7.15.16

LADIES SIGN UP FOR THE IN HOUSE!! :) ALTHOUGH THERE WILL NOT BE A SCALED DIVISION ALL WODS WILL BE APPROPRIATE FOR ALL LEVELS!

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 world's greatest stretch
10 leg swings
5 inchworm walkouts
10 thoracic spine rotations
30 band pull aparts
10 groiners
20 wall facing air squats

WOD PREP
2 sets:
5 box jumps
10 KB swings
10 jumping air squats
5 barbell push press

Benchmark Friday!
"Filthy Fifty"
For time:
50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/25
50 Walking lunge steps
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders