Day #10 Wednesday

Warm up

Dip

Pull up

GHD sit ups

GHD back ext

OHS

Skill

Hip distraction Sampson

WOD

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders