“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
The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.
PureFit
15 Box Stepups
15 Ringrows
15 KB Swings
15 Airsquats
15 Situps
15 Pushups
15 Wallball
15 Burpees
15 Single Jumprope
Mobility WOD:
1)Leg Adductor Smash- Lie on stomach and place inner thigh on foam roller. Roll, smash and floss the tissue from inner knee to high inner thigh. Place a plate on the outer thigh for more tension. 2 min each side.
2) Forearm Stack and Smash - Position forearm over lacrosse ball with palm facing ceiling. Place ball in meat of forearm, ideally on a stiff spot. Place another ball on forearm,directly over the bottom ball. Drive the top ball into forearm with opposite hand, sandwiching tight tissue. Floss by making circles, flex and extending hand in all directions. Move to another right spot. 2 minutes each side.
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