081409 WOD

Warm-up:
400m run
Dynamic or ballistic stretching

See video of CrossFit extraordinaire, Greg Amundson doing his stretching routine before the WOD.


WOD:
"Filthy Fifty"

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows (100 ab-mat sit-ups)
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 singles)

Scale the reps as needed.