Warm Up: 12 Min-Get warm.
Strength: B/S 5 3 1 75 85 95#
The Wod is once through as fast as you can.
Scale load as needed.
"Dirty Thirty"
30 Burpies
30 Toes to Bar
30 Goblet Squats 50/35
400 M Run
30 KB Cleans 50/35
30 HSPU
30 Pistols
400 M Run
30 Pull Ups
30 Sit ups
30 Double Unders
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squat
ReplyDelete5x185
3x205
7x230
wod:17:03 ... i can't claim rx'd because I have to use a stupid book under my heel for the damn pistols. weak glutes, bane of my existence!
B/S
ReplyDelete5x195
3x225
5x250
WOD 30:00..... 3:00 min for 30 D/U's made me angry!
squat
ReplyDelete5x215
3x240
5x270
My lord! That WOD! 31:10 I think! Everything bar related was tough given my freshly-torn calluses. But let's be honest--everything was tough given my general weakness.