WOD for 1/9/18


A. Dirty 30 – For Time:
– 30 Box Jumps (24/20)(30/24)
– 30 Chest to Bar Pull-ups
– 30 Kettlebell Swings (53/35)(72/53)
– 30 Front Squats (115/80)(135/95)
– 30 Toes to Bar
– 30 Push Press (115/80)(135/95)
– 30 Deadlifts (115/80)(135/95)
– 30 Wallballs (20/14)(30/20)
– 30 Burpees
– 30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh

After recovering from Dirty Thirty!
B. Back Squat
– 5 Reps @ 80%
– 2 Reps @ 83%
– 5 Reps @ 80%
– 2 Reps @ 86%
– 5 Reps @ 80%
– 2 Rep @ 89%
Rest as needed between

Olympic Lifts