February 26

Gym is pretty much back to normal, thank you to those that stopped and helped out today. If you brought any equipment for the comp or the build I think i’m pretty much done with it all and you can pick them up this week, again thank you for all the help.

RX:OHP 5×1 @ 95% and Close Grip Bench 3×3 @ 90%. Then, Filthy 50″ for time: 50 box jumps (24″), 50 jumping pull ups, 50 kettlebell swings (55/35#), 50 walking lunge steps, 50 knees to elbows, 50 push press (20k), 50 back extensions, 50 wall balls (20# to 10ft/8ft), 50 burpees, 50 double unders.  Must complete 1 exercise before moving on to the next.

GOLD:OHP 5×5 and Close Grip Bench 3×5. Then, Filthy 50″ for time: 50 box jumps (24″), 50 jumping pull ups, 50 kettlebell swings (55/35#), 50 walking lunge steps, 50 knees to elbows, 50 push press (20k), 50 back extensions, 50 wall balls (20# to 10ft/8ft), 50 burpees, 50 double unders.  Must complete 1 exercise before moving on to the next

SILVER:OHP 5×10 and Close Grip Bench 3×10. Then, Dirty 30 for time: 30 box jumps (20″), 30 jumping pull ups, 30 kettlebell swings (25#), 30 walking lunge steps, 30 knees to elbows, 30 push press (20k), 30 back extensions, 30 wall balls (20# to 10ft/8ft), 30 burpees, 30 Single unders.  Must complete 1 exercise before moving on to the next

Endurance: 1 mile run

Comp:RX, Skill for 20 min

Post WOD: 3X10 Side bends (30-40k)

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