The WOD - FRI, 27MAY11

Warmup:

Row, 500M

Squat

Pull up

Ring Dip

MedBall Clean

AbMat Sit up
Followed By:

WOD:
"DIRTY THIRTY"
For time:

Advanced*

Box Jumps, 20"

SDHP, 75/55#

WBS, 20/15#

KBS, 1.5/1 pood

AbMat Sit up

Double Under

Burpees
*With vest

Rx

Box Jumps, 20"

SDHP, 75/55#

WBS, 20/15#

KBS, 1.5/1 pood

AbMat Sit up

Double Under

Burpees

Intermediate

Box Jumps, 18"

SDHP, 65/45#

WBS, 20/15#

KBS, 1 pood/12kg

AbMat Sit up

Double Under

Burpees

Novice

Box Jumps, 12"

SDHP, 55/35#

WBS, 15/12#

KBS, 12kg

AbMat Sit up

Double Under

Burpees

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