WOD for Thursday, Nov 28, 2019

“Filthy Fifty”

  • 50 Box jumps (60/50 cm)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (16/12kg)
  • 50 steps walking lunge
  • 50 Knees to elbows
  • 50 Push press (20/15kg)
  • 50 Back extensions
  • 50 Wall ball shots (20/14 lbs)
  • 50 Burpees
  • 50 Double unders

Timecap 35.

Extra Credit 28-11-2019

  • Global Foam Roll Quads x 60s each
  • Half kneeling Biphasic Hip Flexor Stretch x 60s each
  • Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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