Warm-up
Push Press
5 x 5
Compare to 07/15/09.
"Half-Filthy 50"
For time:
25 Box jump, 24"/18"
25 Jumping pull-ups
25 KB swings, 1 pood (guys and girls)
Walking Lunge, 25 steps
25 KTE
25 Push press, 45#
25 Back extensions
25 Wall Ball, 20#/15#
25 Burpees
25 Double-unders
Notes:
The loads (and box jump heights) listed are the maximum loads - scale as needed (where 2 numbers are listed, the order is "guys/girls"). For example, in order for a guy to use the 20# med ball for the wall balls, he should be able to do at least 5 consecutive shots - perfect, no misses. Likewise, a girl who wants to use the 15# med ball needs to do the same. And of course, you have to squat to full depth each time or it doesn't count.
As in the full Filthy 50, the exercises should be done in order as much as possible. However, if the back extension is in use, go on to the next movement and come back to it as soon as possible.
This workout is for time - timing it is not optional. You simply will not get the same benefit out of this if you don't time it (this is true of all "for time" WODs). If you don't have a stopwatch, come and borrow mine.
Post-WOD stretching
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