Coach RobFor those that enjoyed their first WOD of the year on the first day of the year, Great Job! More 30’s for Tuesday! This one is not quite as mean:
"DIRTY 30" For Time: 30 Box Jumps (24″/20″) 30 CTB Pull-Ups 30 KBS (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) – Both to a 10′ Target 30 Barbell Facing Burpees 30 Double-Unders
CHIGGERS 8:30 a.m. class -Teams of 3- 2100m Row 120 AbMat Sit-ups (90 GHD Sit-ups) 90 Wall Balls 20/16 45 Snatches 115/75 48 Ring Dips 9 Rope Climbs 48 Ring Dips 45 Clean and Jerks 115/75 90 Wall Ball
OPEN 19.3 • 200-ft. dumbbell overhead walking lunge • 50 dumbbell box step-ups • 50 strict handstand push-ups • 200-ft handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time
ECHO 3 Rounds 28 Wall Balls (20/14) 7 Bar Muscle Ups -Rest 5 Minutes- 3 Rounds 21 Burpee to 6” target 7 Ring Muscle Ups