Competition Day!
Mobility: None
Dynamic Warm Up: 5min
WOD: 37min time cap
“Dirty 30”
30 Box Jumps (24,20) – Unbroken
30 Chest to Bar Pull-Ups – scale to pull ups or jumping pull ups
30 Kettlebell Swings (55,35) – Unbroken
30 Front Squats (135,95) – Max 4 sets
30 Toes to Bar – scale to K2E or kipping knee raises
30 Push Presses (115,80) – Max 4 sets
30 Deadlifts (115,80) – Max 4 sets
30 Wallballs (20,14) – Max 3 sets
30 Burpees – Unbroken
30 Double-Unders – Unbroken, scale to x3 single unders
**37min Time Cap
30 Chest to Bar Pull-Ups – scale to pull ups or jumping pull ups
30 Kettlebell Swings (55,35) – Unbroken
30 Front Squats (135,95) – Max 4 sets
30 Toes to Bar – scale to K2E or kipping knee raises
30 Push Presses (115,80) – Max 4 sets
30 Deadlifts (115,80) – Max 4 sets
30 Wallballs (20,14) – Max 3 sets
30 Burpees – Unbroken
30 Double-Unders – Unbroken, scale to x3 single unders
**37min Time Cap
NOTES:
See notes next to each movement in bold. Have Athletes triple up, share gear and stagger where they start.
Cool Down Stretch: 2-3min
$ Out
3×30 KB Oblique Crunches
**Each Side
**Each Side