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