WOD

"Filthy Fifty"

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

*scaling=20" box, 35  lb kb, 35 lb bar, 14 lb ball

PureFit

"Tenacious 25"

25 Box Stepups, 25 jumping Pullups, 25 KBS, 25 walking lunge, 25 situps, 25 kb press, 25 supermans, 25 wallball, 25 burpees, 25 jumprope

Mobility WOD: PreWOD- Shoulder Rotation Primer -this will help activate and warm up the shoulder and lats for a pull ups, KBS,K2E, pushe press, wall balls and double unders. Place a thin band around the ends of a barbell rack. Facing the band, lock out an arm, place hand on top band with thumb down, then step forward to create tension on the band.  Using your lats(not your forearm muscles) rotate the thumb from down to up and back 10 times. It may help to place other hand on your lats to engage them. Then, with the palm facing the floor, push through the shoulder to push the band further forward, then pull back using posterior shoulder.  Repeat 10 times. Now face perpendicular to the band and repeat sequence. Repeat on other side.

PostWOD: By now your are familiar with may mobility movements and have likely found the ones that benefit you the most. Do your favorite mobility move to smash, floss, band, stretch or voodoo what is tired/sore from today's workout