Saturday

Warm-up
Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms

Partner WOD
Metcon (Time)
“Filthy Partner 75 “

For Time
75 Box Jumps (24/20 in)
75 Jumping Pull-Ups
75 Kettlebell Swings (35/26 lbs)
75 Walking Lunges
75 Knees-to-Elbows
75 Push Presses (45/35 lb)
75 Back Extensions
75 Wall Ball Shots (20/14 lb)
75 Burpees
75 Double-Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

WORKOUT OF THE DAY