WARM UP
Coach Stretch
Hips and Hamstrings
5 AMRAP
20 DUs/SUs
10 Air squats
8 Hollow Swings
6 R KB Swings
4 Yoga Push Ups
Skill / Strength
Set-up for WOD
WOD
FOR TIME
"DIRTY 30"
30 Box Jumps, 24”/20”
30 Jumping Pull-Ups (option: regular pull-ups or ring rows)
30 A. Kettlebell Swings, 35/26#
30 Lunges
30 Knees-to-Elbows
30 Push Presses, 45/35#
30 Back Extensions (can substitute with Superman’s)
30 Wall Ball Shots, 20/14#
30 Burpees
30 Double-Unders
TC: 30 minutes
“Dirty Thirty” should feel light and fast. You should be breathless throughout the WOD–this is mostly a test of cardiovascular endurance. There should be very little rest. Scale the load and/or skill level as needed so you can move quickly and smoothly through this WOD.