WORKOUT OF THE DAY
Bring a Friend Saturday!

Option A - Partner WOD

"Filthy Fifty"

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 50/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

*only one partner working at a time*

 

Option B

Strength:

5X1 Snatch @ 80% of 1RM – rest as needed

Conditioning:

4 rounds for time of:

Run 400m
7 Hang Cleans (full) 185/125#