1.4.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

500m row or 25 calories airdyne

2 rounds

  • 50 jumping jacks
  • 50 singles
  • 15 air squats
  • 10 push ups

WOD:  

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

***Scale as needed***

 

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