Mon, 11/20/2017

“Dirty 30”

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders L2 Sub Pull-Ups or Jumping C2B Sub 60 Singles L1 20 Box Step Ups 20 Ring Rows 20 Russian Swings 20 Goblet Squats 20 Sit-Ups 20 Push Press 20 Deadlifts 20 Wall Balls 20 Burpees 20 Singles

Notes:

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that you could complete 20+ repetitions unbroken on each when fresh.

#WOD #dirty30 #fortime #boxjumps #c2b #kb #frontsquats #t2b #pushpress #deadlifts #wallballs #burpees #doubleunders