Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Drills
III. Set-up, Training Flow & Movement Review
“Filthy Fifty”
For time
50 x Box jumps (24/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders
Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD vs a 20:00 or 30:00 time cap, or scaled to 30 reps per movement for athletes that are new to this longer ‘Chipper Style’ Benchmark. Reference training date 10.21.2022.
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