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Warm-Up: A’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 10-

Strength:   1) 5 x 75% 2) 3 x 85%, 3) max reps x 95%

WOD: Happy 50th Birthday Tom Caspers. “Filthy 50″ 50 reps each of the following:

Box Jumps, RX: 24″,

Jumping pull-ups

KB Swings, RX: 35,

Walking Lunges

Knees to Elbows

Push Press: RX: 45,

GHD Hip extensions:

Wall Balls: RX: 20/15@10′,

Burpees

Double Unders,

Youth and Pro Athlete

Strength:

Speed:

SealFit

Stamina:

Endurance:

Skills and Recovery

Pre WOD skills:

Post WOD recovery: