Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Filthy Fifty”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders
Notes: Scaling for movements today will be 1:1. For those participating in the Open WOD Friday Night Lights there is a “Glass Ceiling” recovery-preparatory format applied to today’s training. Scaling for volume and rep scheme approaches will be covered during movement review prior to the WOD. Those not WODing tomorrow evening should attack this as at the formidable benchmark chipper it is. Get some, freaks!
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