24
Sep
24 September 2013; “Dirty Thirty”
Programming Courtesy of Coach Ben.
WARM UP: INCHWORM LENGTH OF TURF, JOG 400M, INCHWORM LENGTH OF TURF.
SKILL: PUSH JERK
STRENGTH: 5X5 PUSH JERK
WOD: “DIRTY THIRTY”
30 THRUSTERS (95/65), 30 BURPEES, 30 WALL BALLS (20/14), 30 DOUBLE UNDERS, FOR TIME
ADVANCED RX: PERFORM WOD UNBROKEN ON THRUSTERS, WALLBALLS, AND DU’S
COOL DOWN: TABATA SITUPS
6:00 pm CrossFit Endurance Class
400 meter Indian Run, 20 Air Squats, 20 Lunges
200 Meter Sprint, rest 1 Minute
400 Meter Sprint, rest 3 Minutes
800 Meter Run, rest 3 Minutes
400 Meter Sprint, rest 3 Minutes
200 Meter Sprint, rest 1 Minute
100 Meter Sprints x2, Rest 1 Minute in between