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Wednesday

Warm Up
400m Run

Burgener:

Strength: On the minute every minute for 10 minutes. Squat Clean 1 rep at 75-90% of 1 rep Max.

There will be NO GOAT WOD today. You may sub your goat on Friday for Pullups.

WOD: "Filthy Fifty"

Advanced 50/Int 35/Beg 25

50 Box jumps, 24"/20"
50 Jumping Pullups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 KTE's
50 Push Press 45lbs
50 Back Extensions
50 Wall Balls 20/14lb
50 Burpees
50 Double Unders


We strongly recommend scaling this workout today.  If it is hot/humid, it will catch up with you quick, and probably mess you up.  Beginner or intermediate will give you a great workout!