The Dirty Thirty

Ohhhh fun times... since I was sick on Wednesday I decided to jump into a class WOD today in honor of Phil's 30th birthday.  It was all kinds of fun!

Training at 9a

Strength/Skill Development

Turkish Get-up: Spend 15 minutes building to a heavy double per arm.

42# barbell - first time doing with a barbell

WOD

Complete 30 reps of the following:

Box jumps (NTE 24/20″)  20"

Jumping pull-ups

Walking lunge

Knees to elbows

Push-press 45#

Back extensions

Wall balls 14# to 9' target

Burpees

Double unders

for time.   

There is a 25 minute cap on the workout.  

10:15