Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday. Matt is a regular at our 5:30AM class and is a great example of how being committed to a strength program coupled with CrossFit can turn you into a great athlete even at 50 years young! If you see Matt around be sure to wish him a happy birthday.
WARM-UP:
Curb t0 Curb Run
Lunge Walk Length of the Gym
Curb to Curb Run
2 Rounds:
10 Pushups
1 Set of Fence Drills
10 KB Swings
10 Squats
then Curb to Curb Run
MOBILITY:
Foam Roll
WOD: “Filthy Fifty”
50 Box Jumps (24”)
50 Jumping Pullups
50 KB Swings (24/16)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 WBS (20/14)
50 Burpees
50 DU (150 SU)