11.23.2015 WOD

A. Mobility & Warm-up

It’s gonna be super cold for the 6am & 9am classes so hop on the rower first thing for 500m or so then start your mobility.

B. WOD

“Kings Fifty”

50 Cal row
50 Box Jumps (24/20)
50 Medball Push-ups (feet on ball)
50 Thrusters (45/35)
50 Russian Twists (20/14)
50 Overhead medball lunge
50 Knees-to-elbow
50 Sit-ups
50 Burpees
50 Double-unders

35 minute cap

Scale as needed, i.e. “Dirty 30’s or Filthy 40’s”