3/31/12

The CFKoP Dirty Thirty
30 Box Jumps (20″/24″)
30 Dumbbell Hang Power Cleans (25#/45#)
30 Dumbbell Push Press (25#/45#)
30 Kettlebell Swings (35#/55#)
30 Push-Ups
30 Sit Ups
30 Wallballs (14#/20# to 9ft/10ft)
30 Double Unders
30 Burpees

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5 Responses to 3/31/12

  1. Jason says:

    This one seemed too easy so I started the warmup and decided to do this WOD: get on the GHD to do back extensions, think your feet are locked, fall off, bash your face, forward roll, get 5 stitches for Time.

    I don’t know what my time was, but I did it Rx!

  2. MaryS says:

    Did 15 of each so could train in oly lifting after. 10 something. Light with the cleans, presses & KBS 15lbs. Box jump-small tire. 45 singles in place of DU

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