“Filthy Fifty”
50 Box Jumps 24/20
50 Jumping Pull Ups
50 KBS 35/26
50 Walking lunges
50 KTE
50 Push Press 75/45
50 Back Extensions
50 Wall Balls 20/12
50 Burpees
50 Double unders
12 min AMRAP
6 Burpie Pullups
30 Double unders
200m run
3 min rest
Then:
10 min every min on the min 3 ring dips or 3 bar muscle ups-try and keep arms as straight as possible on the transition phase of the bar muscle up
WOD 11.3
Complete as many rounds as possible in 5 minutes of:
Squat Clean & Jerk (165/110)
3 Rounds
15 Ground to overhead(strict, no jerk or push press)@45
500 Meter row
For Time
30 Pullups
25 Dips
35 Box Jumps
30 Toes to bar
20 Burpies
40 Holllow Rocks
50 Mountain Climbers(singles)
40 Pushups
800 Meter Run
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