Warm up:
Wall balls
box jumps
v ups

WOD: modified Filthy 50 (only 30 reps)

Warm up:
2 rounds
400m run with wall ball
2 more stations, but forgot what they were

Wod:

Fight Gone bad

20' Time Limit

WOD
4 rounds
45 sec row for calories
15 sec rest
45 sec HR push ups
15 sec rest
45 sec KBS (53/35#)
15 sec rest
45 sec wall balls (20/15#)
4 min 14 sec rest

RX. 247

Mostly jogging slowly...some walking

Hasfit 8 min lower ab workout

Mobility work & font squat work
Front squat 1 rep max 270#

Helen
3x
400m run
21 kbs 53#
12 pull-ups

Mobility
Psoas Release- 2x2min e/s

Met-Con
7 Clean & Jerks (135/95) @ 60
30 Double Unders - Singles x 3
-5 RFT-

Oly

High hang snatch 3 RM @ 55

Snatch balance 5x3 @ 55

Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (5# band)

Post WOD:
- 1RM Strict Press (75#)