Saturday May 19 (Filthy Fifty - Everyone has got to try this!)

WOD 

“The Filthy Fifty”
 For time:
 50 Box jump, 24 inch box
 50 Jumping pull-ups
 50 Kettlebell swings (35, 25)
 50 Walking Lunge steps
 50 Knees to elbows
 50 Push press (45, 35)
 50 Back extensions
 50 Wall ball shots (20, 14)
 50 Burpees
 50 Double Unders

Friday May 18

WOD 

"Hangover" 

Row 500 meters
30 Deadlifts (185, 135)
60 Hand Release Push Ups
30 Deadlifts (185, 135)
Row 500 Meters

Thursday May 17

SKILL

Pull Ups and Box Jumps 

MOBILITY

Calfs and Quads 

WOD 

”Death By Ten Meters” 

Run 10 Meters on the First Minute
 20 Meters on the Second Minute
 30 Meters on the Third Minute
 40 Meters on the Fourth Minute…
 And so on, until the meters cannot be completed

Wednesday May 16

SKILL

 Double Unders 

WOD 

1. Clean and Jerk
1 Rep Max

2. Snatch
1 Rep Max

Tuesday May 15 (Partner Hand Stand Push Ups)?

Killing the Fat Man - Episode #8

WOD 

"Tipsy" 

Teams of 3 

AMRAP 20: 

300 Meter Row (Each person)
30 Partner Handstand Push Ups

Monday May 14

MOBILITY 

Low Back and Post Lateral Chain 

WOD 

Open WOD 12.4 

AMRAP 12: 

150 Wall Balls (20# at 10', 14# at 9')
90 Double Unders
30 Muscle Ups