Friday, November 18, 2011

DIRTY THIRTY (CFKP VERSION)

A WOD

Complete 30 reps of the following exercises in order for time:
Wallball (20#/14#)
Pullups
Straight-leg deadlift (95#/65#)
Abmat situps
Box Jump (24"/20")
Hang clean (95#/65#)
Supermans
Back Squat (95#/65#)
Pushups (games style)
DU's (or 150 singles)
Dumbell swings (55#/35#)

B WOD

Complete 30 reps of:
Wallball
Jumping Pullups
Abmat situps
Supermans
Step ups (20")
Pushups
Air squats
Single unders (150)

PLAN FOR AN INDOOR WOD ON SAT @ 1000.