Friday, November 9, 2012

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

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
Double unders
for time.   
There is a 25 minute cap on the workout.  


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