Warm up: Coach’s Choice
Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps
WOD: Filthy Fifty
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 36lb KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 25lb KB, 35-lb. push press, 14-lb. ball
Stimulus/Focus: Benchmark time! Walking lunges will be in place. Back extensions will be superman holds. Kettlebell is 1/25#. Masters can step up for box jumps and will use 25/15 kettlebells and 14/10 wall balls and 35/25 barbell.
Cool Down: 400 Meter Run/Jog/Walk