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WOD 210426 - MONDAY

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.


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