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“Dirty 30”

By 12/22/2010No Comments


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