Friday October 30th- The Dirty Thirty!

 

Friday October 30th- The Dirty Thirty!

 

Pre Work: 3 Rounds-

10x Barbell Roll Outs

10x Tucks on Rower

10x Alternate leg v-up

10x Medball Sit Up Throw

 

WOD:

30x Box Jumps

30x Pull Ups

30x KB Swings

30x Walking Lunges

30x KTE
30x Push Press

30x Supermans

30x Wall Balls

30x Burpees

30x Double Unders

**Beef it up as you wish, use whatever weights you wish, go for unbroken, have a fun OCT. 30th chipper  18 min cut off!**

Score= Time.

 

Post Work: Cool down row! Stretch and roll!