July 15, 2016 get lifted

July 16, 2016

warmup

400 m run
1 min dead hang
1 min plank hold

1 min scorpion kicks

-set up stations and perform few reps of each

 

metcon Filthy Fifty Modified

For time:
100 double unders or 150 singles
50 Jumping pull-ups
50 Kettlebell swings 55/35
50 Walking Lunge steps
50 Knees to elbows or knee raises
50 Push press 45/35
50 sit-ups
50 Wall ball shots, 20/14
50 Burpees
100 double unders

cooldown

10 min accumulate squat stetch