:startwod:
Warm Up (10 minutes)
Joint Mobility and Line Drills
Workout of the Day (WOD)
“Dirty 30”
30 Reps of the following for time:
Wall Ball 20M/14W
Jump Box 24M/20W
Hanging Clean and Jerk 95M/65W
Pull Ups
Glute Ham Sit Ups or 60 Ab Mat Sit Ups
Kettlebell Swings 70M/53W
Sumo Dead Lift High Pulls 95M/65W
Cool Down
Band Stretch
:endwod:
