17 May WOD- Monday, May 18

Benchmark WOD: “Filthy Fifty”

50 reps of each:
Box Jumps 24/20
Jumping pull-ups
KBS 53/35
Walking Lunges
K2E
Push Press 45/35
Back extensions (Good mornings 45/35)
Wall Balls 20/14
Burpees
DU (150 singles)

Modified: “Dirty 30”
30 reps of each

Lite N Tite 6:30am

WOD 1: “Ups & Downs”
5 RDS of Rowing
30 sec sprint (100% effort)
90 sec “jog” (50%-65% of max effort)

WOD 2: 5 rds For time
10 Burpee Jumping-Pull-ups
100 m sprint

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