Dirty 30 – WOD 080216

August 2 is the 214th day of the year (215th in leap years) in the Gregorian calendar. There are 151 days remaining until the end of the year. On this date in 1776 – The signing of the United States Declaration of Independence took place.

Warm up 

Set up stations then 3 reps of each movement.

Mobility

Adductor Smash with Kettlebell 2 mins e/s Watch here starting at 1:57 – 3:00 min

Foam Roll Thoracic Spine 10 – 12 passes

DIRTY THIRTY

  • For Time
  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lbs)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lbs)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lbs)
  • 30 Burpees
  • 30 Double-Unders

 

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