Workout for 2/24/2017

Tri-Modal Conditioning, Mid-Long Duration

“The Filthy 50”
   For time:
   50 box jumps
   50 jumping pull-ups
   50 kettlebell swings, 35/24
   50 lunge steps
   50 knees to elbows
   50 push press, empty bar
   50 supermans/ arch bodies
   50 wall-balls
   50 burpees
   50 double-unders

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Bent-over T-bar rows, 3 sets of 10 across, heavy.
Lower back: back extensions on GHD, 3 sets of 10, across if wtd.

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After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

 

Before: Check WOD results for 1-15-16 (this is a repeat); wear gear (wraps, grips) as desired. Jump rope & PVC for warmup.