The Filthy Fifty makes its first appearance at CFH! A few side notes. This workout is advanced and if you take a look at the progression it gets a little harder as you go down. You should not be working longer then 30 min today. That will be the cap so scale accordingly. Knocking off reps of the K2E and the burpees will be your best scaling option.
If you are attacking this one RX one of the biggest mistakes I see is with the K2E (knees to elbows). Your knees must touch your elbows, not your arm pits. Try a few before the wod, there is a big difference between the two. And, yes Jumping Pull ups is RX! Use the coaches for tips, cues and direction if you can not figure them out!
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
-30 min Cap-
Blair and Melissa working through that brutal partner WOD last week!