"Filthy Fifty"

Pre:
Voodoo Floss:Elbow/Knee/Ankle
Run/Jog 800m
25 Sumo Deadlift High Pull @22.3kg
Burgener Warm-Up @22.3kg
Practice a couple of the following...

WOD:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings 16kg
50 Walking Lunges
50 Toes to Bar
50 Push Press @22.3kg
50 Back Ext.
50 WallBalls @20lbs 10ft. target
50 Burpees
50 Double Unders

Post:
Tabata Backwards Run w/ 20lbs MB
10 MWOD
Voodoo Floss:Elbow/Knee/Ankle

Matt B: Subs for MCB Arena
20 inch Box
Pull-Ups against a ledge...Hand above ledge w/max reach
Toes to Bar on ground holding barbell
Supermans for Back ext.
22:00