Endurance:  Run 1 mile

“FILTHY 50″

• 50 Box Jumps
• 50 Jumping Pull-ups
• 50 Kettle Bell Swings
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45lb.
• 50 GHD Back Extensions
• 50 Wall Balls
• 50 Burpees
• 50 Double Unders

Core & Durability:

• 50 Leg Levelers
• 100 Flutter Kicks

Kettle Bell EDT Day

Endurance:

1 mile Run

WOD:

Phase I:
Dynamic Warm Up

Phase II:

6 reps/8 times/every 30 sec.; remainder of 30 sec is your rest.

• Russian KB Swing
• Romanian Deadlift
• Clean (r/l)
• Snatch (r/l)
• Goblet Squat
• Weighted Step Ups

Core & Durability:

3 rounds

• Wall Squats 10
• OH Kettle Bell Wall Squats  10
• Kettle Bell Get Ups 10
• Windmills (r/l) 10 each