HAPPY 30TH BIRTHDAY TO LAUREN DEAN!!!! HOPE YOU HAVE THE BEST BIRTHDAY EVER!!!
“Dirty 30” (30min Amrap Partner style) 30 Box jump, 24/20 30 Pull ups/Ring Row 30 Kettlebell swings (70/55)(55/35) 30 Front Squats (135/95)(125/85)(115/75) 30 Weighted Sit ups 30 Hang Power Cleans (135/95)(125/85)(115/75) 30 Slam Balls 30 Wall balls 20/14 30 Push Ups 30 Double unders
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu