Warm-Up:
3 Rounds Not For Time of "Super Cindy":
5 Chest-to-Bar Pull-ups
10 Ring Push-ups (elevate feet to ring height)
15 Squats 45#

Dynamic Warm-Up

WODs:

Strength:
Deadlift 3x5 or 3x3

MetCon:
"Filthy Fifty" For Time:
50 Box Jumps 24/20"
50 Jumping Pull-ups
50 Kettlebell Swings 35/18#
50 Walking Lunges (steps)
50 Knees-to-Elbows
50 Push-Press 45/25#
50 Back Extensions
50 Wall Ball 20/10#
50 Burpees
50 Double Unders

Endurance: Tempo 85-90%
Run 40 minutes (85% first 20 mins, then 90% last 20 mins) OR:
Row 15 minutes (85% first half, 90% second half)

Pic1: David Agee on the rower


Pic2: Derek actually hitting the 10' line on wallballs...


**Station guys: Get creative and find something that works: Push press the Sparklets (will also work for wallball by doing thrusters), tuck jumps for double-unders... call me for more ideas.

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