Wednesday 10/1 WOD – The Dirty Thirty

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 200 m Run

– 20 Double unders (80 singles)

– 20 Sit ups

– 20 Air squats

– 20 Push ups

– 20 Double unders (80 singles)

Skill/Strength

1: Clean and Jerk (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set)

2: Hang Power Clean (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set)

WOD

The Dirty Thirty (Time)

30 Box Jumps (24/20)

30 Toes to Bar

30 KB swings (53/35)

30 Push Press (95/65)

30 HRPU

30 Goblet Squats (53/35)

30 Pullups

30 Barbell hops (over & back = 1)

30 Deadlift (95/65)

30 Wall Balls (20/14)

Post WOD

200m cool-down run then 3-5 minutes of stretching