10 Jan 2017
Warm Up: Scap Jack, Windmill 3-2-1 (6#)
1x6 of each movement
WOD (30 min Cap)
Filthy Fifty
50 Box Jumps
50 Pull Ups
50 KB Swings (53#)
50 Walking Lunge Steps
50 Knees-Elbows
50 Push Ups
50 Ab Mat Sit Ups
50 Wall Balls (20#)
50 Burpees
50 Double Unders
Result = 300 reps at cap
RomWod
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