warmup
Row 500m
+ practice DU’s for 5 min

mobility
Triceps
Hammies

skills
K2E

strength
Weighted dip
3 x 5

WOD
Filthy Fifty

For time:

50 box jumps 24/20″”
50 jumping pull ups
50 KB swing 16/12kg
50 walking lunges
50 K2E
50 push press 20/15kg
50 back extensions
50 wallball 9/6kg
50 burpees
50 DU

EAZY WOD
Filthy twenty

For time:

20 box jumps 24/20″”
20 jumping pull ups
20 KB swing 16/12kg
20 walking lunges
20 K2E
20 push press 20/15kg
20 back extensions
20 wallball 9/6kg
20 burpees
20 DU
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muista kaveri wod sunnuntaina klo 12
https://www.facebook.com/events/1410852555823833/
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