Monday November 5, 2012

WOD: “The Dirty 30” For Time: 30 Of Each Movement Box Jumps (24/20) Jumping Pull-ups KB Swings (35/25) Walking Lunge Steps Knees 2 Elbows Push-Press (45/35) Back Extension Wall-Balls (20/14) Burpees Double Unders OLY: 1 Clean OTM 7 minutes Start @ 65% 1rm and add 5-10#’s every minute