Warm-Up: 500m Cardio
High Kick: 2 Arm, 1 Leg
High Knee Tuck + Lunge w/ Spiderman
2 Arm, 1 Leg + Reverse Lunge w/ Opp. Heel Touch
Butterfly Stretch + Bi-lateral Lunge
15 Scap Pull Ups + 10 Pull Ups + 5 Chin Ups
Barbell Warmup with Coach, then Bar Work together
- Muscle Snatch w/straps 5×2-3/70% (Light)
- Push Press 3×3/70%
- Good Morining 5×5/70%
- Front Squat 3×3/70%
- Bent Over Rear Delt 5×10
In 30min ( Main WOD)
“Filthy Test”
Box jump, 24 inch box
Pull-ups
Kettlebell swings, 1 pood
Air Squats
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders
3 Attempts at each exercise for unbroken reps. Score each exercises highest attempt.
