FUNday

WOD: "Filthy 50" 

For TIME:

50 Box Jumps 24"

50 Jumping Pull-UPs

50 Kettlebell Swings 53/35

50 Lunges

50 Knees to Elbows

50 Push Press 45 lbs.

50 Back Extensions

50 Wallballs

50 Burpees

50 Double Unders

Thursday

Back Squat: 5-5-5-3-3
Bench Press: 5-5-5-3-3

GHD Situps: 10-10-10
Back Extensions: 10-10-10

Wednesday

AMRAP in 21min of:
 20m Bear Crawl
 12 Toes-2-Bar
 20 Box Jumps
 12 G2OH (45/25*)

Tuesday

EMOM for 10min Complete:

 5 DB Devil Presses

       then...

3 Rounds of:

 500m ROW

 15 Push Press (95/85*)

Try to remember, 99.99% of cops serve every day with compassion, integrity and honor. 

You can hate on cops all you want, but when you’re in trouble, when you need help, and when you call them, they’ll still come racing to you as fast as they can, disregarding their own safety, because that’s the type of ppl the vast, vast majority of police officers are. 

Monday

AMRAP in 30min of:

 10 Pull-UPs

 10 In & Out Tire Flips

 400m RUN