WOD:
“Filthy Fifty”
For time:
50 Box jump @ 24/20
50 Jumping pull-ups
50 Kettlebell swings @ 1/.75
50 Walking Lunge
50 Knees to elbows
50 Push press @ 45/35
50 Hip extensions
50 Wall ball shots @ 20/14
50 Burpees
50 Double unders
Post time to comments. Compare to Sunday 11 March.
*35 min. cutoff
SCALES:
Gold
“Lordy Forty”
40 Box jump (24″/20″)
40 Jumping pull-ups
40 Kettlebell swings, (1 .0/0.75)
40 Walking Lunge Steps
40 KTE
40 Push press, 45-lbs
40 Hip extensions
40 Wall ball shots, (20/14)
40 Burpees
40 Double unders or 80 singles
Silver
”Dirty Thirty”
30 Box jump (20″/18″)
30 Jumping pull-ups
30 Kettlebell swings (0.75/0.5)
30 Walking Lunge Steps
30 Knee tucks
30 Push press (45/35)
30 Hip extensions
30 Wall ball shots, (14/10)
30 Burpees
30 Double unders or 70 singles
Bronze
”Terrible Twenty”
20 Box jump (18″/12″ or as needed)
20 Jumping pull-ups
20 Kettlebell swings (0.5/0.25 or as needed)
20 Walking Lunge Steps
20 Knee tucks
20 Push press (35/11 or as needed)
20 Hip extensions
20 Wall ball shots, (14/10 or as needed)
20 Burpees
20 Double unders or 50 singles
WARMUP:
Dynamic Drills
-then-
Setup stations and do 5 reps of each movement