Monday 1/25/16

Gymnastic strength:
3 sets of max effort strict pull ups

WOD:
“Dirty thirty”
For time
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (53/35)
30 walking lunges
30 knees to elbows
30 push press (45/35)
30 back extensions
30 wall balls
30 burpees
30 double unders

-OR-

“Firebreather Dirty Thirty”
For time
30 box jumps (30/24)
30 CTB pull ups
30 KB swings (70/53)
30 front rack lunges (115/75)
30 toes to bar
30 push jerk (135/95)
30 deadlift (155/115)
30 wall balls (20/14)
30 burpees
90 double unders

 

Unloaded:
10 min AMRAP
10 jumping pull ups
10 push ups
10 air squats

  

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Posted on January 24, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Monday 1/25/16.

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