“Podium”
Warm-up: 3 Rounds of 100 Clicks, 15 Air Squats, 5 Burpee. Dynamic Stretch
Strength: Set up for the WOD
WOD: FILTHY FIFTY
For time:
50 Box Jump, 24/20
50 Jumping Pull-ups (dismount on each rep)
50 KB Swings 35/25
50 Walking Lunge Steps (knee touches ground)
50 Knees to Elbows
50 Push Press, 45/35
50 Back Extension on GHD
50 Wallball, 20/14
50 Burpee
50 Double unders (3/1)
Complete in order.
Icing: Skill Work Athletes Choice