You’ll Need Cleaned After This One

Hey Dream Teamers, This WOD is Special.  Be at the Box to find out why.

Soft Tissue:
Foam Roll
- T-Spine
-Lats
- Quads
- IT Bands
- Hip Flexors
- Adductors
Ball Roll
- Glutes/Piriformis
- Calves

Mobility: (Barefoot)
10 (1) Leg Supine Bridges
10 Half Kneeling Adductor Dips
10 Wall Ankle Mobs.
10 Wall Hip Flexor Mobs.
10 OH Lunge to Hip Lift
10 Mo’ Money
10 Bent Over T-Spine Rotation

Warm-Up: (Barefoot)
2 Minute Jump Rope
(2 Rounds)
15 Seal Jacks
15 Jumping Jacks
10 High Knee Skips
10 High Knee Runs
10 Cariocas
10 Lateral Forward Lunge
10 DB Shoulder Press

Camo and Steven know the feeling.

Workout of the Day:
  “Filthy Fifty”

50 Box Jumps 24”
50 Jumping Pull -Ups
50 KB Swings 1 Pood
Walking Lunge 50 Steps
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings
50 Wall Balls 20/14
50 Burpees
50 Double Unders

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