WODs for Wednesday, 12/9/15

Strength: 2 Back Squats EMOM for 10 minutes

Met-con: “Filthy Fifties” 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Hip extensions 50 Wall ball shots 50 Burpees 50 Double unders

Bodyweight Bootcamp: “Filthy Fifties” Bodyweight 50 Box jumps 50 Jumping pull-ups 50 meter bear crawl Walking Lunge, 50 steps 50 Sit-ups 50 Plank Ladders 50 Hip extensions 50 Air Squats 50 Burpees 50 Double unders

Stretch: Full Body Stretching Series #3

KB WOD:

Strength:    

Kettlebell complex: 3×5  R/L     Kettlebell Clean     Kettlebell High Pull     Kettlebell Snatch     Kettlebell Overhead Squat

Met-con:    

For time     Row 750 meters     21x Swing Release(55/35)     21x Wall Ball (20/14)     Row 500m     15x Swing Release     15x Wall ball     Row 250m     9x Swing Release     9x Wall Ball

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