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)


Double Unders

OLY: 1 Clean OTM 7 minutes

Start @ 65% 1rm and add 5-10#’s every minute

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