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“Dirty 30”

By 12/30/2009No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretching

Run 1 mile

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
Kettlebell Swings 72M/53W
Sumo Dead Lift High Pulls 95M/65W

:endwod:

Steven