WOD / WEDNESDAY, DECEMBER 26

Regular schedule all day!  Come work off all that good food! 

Mobility 

2:00 Pigeon Pose/side “Filthy 50”

For time:

50 Box Jumps, 24”/20”

50 Jumping Pull-ups

50 KB Swings, 35lbs/26lbs 

50 Walking Lunges

50 Knees-to-Elbows

50 Push Presses, 45lbs/35lbs

50 Back Extensions or Good Mornings, 45lbs/35lbs

50 Wall Balls, 20lbs/14lbs

50 Burpees

50 Double-unders

Beach Muscles

3 sets of: 

1:00 Banded Tricep Pressdowns 

20 Alternating DB Curls

30 Russian Twists 

Competitors 

1. “Filthy 50”

2. Gymnastics 

6-5-4-3-2-1 reps of: 

Bar Muscle-ups 

75ft HS Walk after each round 

3. Core 

3 sets of: 

25 GHD Sit-ups 

Max L-Sit on parallettes 

Rest 2:00 

Endurance (10:00am) 

800m Run

250m Row

600m Run

500m Row

400m Run

750m Row

200m Run

1000m Run

Rocco Di Jerlando