04-03-2012 Wednesday Workout

Warmup
WEAR A HOODIE BECAUSE WE’RE RUNNING OUTSIDE

Skill/Strength
WOD Prep! Get everyting ready for the workout.

Workout
“Filthy Fifty”
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings, (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35lb)
50 Back extensions
50 Wall ball shots (20/14lb)
50 Burpees
50 Double unders
– For Time

After Party
Clean up after yourself!

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, filthy fifty, Fitness, HIIT, lakewood, ohio, open wod, squat, squats, westpark, WOD, Xfit