wod

Dirty Thirty

By January 20, 2014 No Comments

PreWOD

Dynamic warm up

 

Cash out: Stretch

Met Con
Dirty Thirty

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

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