4.16.2012

"DIRTY 30"



















Our morning out on the beach... Special thanks to everyone who came out!! We had a blast!!

Warm Up:
10 min Team Boat Race (No more than 200m per athlete at one time, then follow with...)
1 Wall Walk
5 T2b

Training Sets:
HSPU 3 Strict + 3 Kipping
Bent Over Rows x 12 (135/95)

For Time, 30 Reps each, in order:

Box Jumps (24")
Pull Ups
KB Swings (70/40)
Walking Lunges
Knees to Elbows
Push Press (95/65)
Ab Mat Sit Ups
Wall Ball
Burpees
Double Unders

"How deep is your thirst...what will you do and how far will you go to quench it..."

Post all scores/times/reps/loads/modifcations to comments.

3 comments:

Phil said...

17:11 RX

SC: 5-5-3-3-3-3-3-3
95-135-155-165-165-165-165-175-175

Duff said...

Snatch Swole:
200 lb PR

WOD:
12:12 AsRx

Jennifer said...

cheaper limo rate in Charleston sc
am sure it was enjoyable day for everybody, i could see it on the pic. The cloudly background was great!

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