CrossFit Sudbury – 05102016 – Dirty Thirty

Hey Friends!

Sorry the post is late – but the WOD is still great (like that rhyme?)  Get some quality Back Squat practice and volume in, make sure your reps are solid.  If you need to, slow the descent down so that you aren’t being pulled onto your toes.  Drive those feet into the ground to stand up, and don’t leave your hips behind (Caroline 😉 ) Keep up the awesome work guys!

Strength:

Every 90 seconds for 5 sets:
8 Back Squats @65%

Metcon – Dirty Thirty:

For time:
30 Box jump (24/20/14)
30 Jumping pull-ups
30 Kettlebell swings (50/35/25) *American Style
30 Walking Lunge
30 Knees to elbows
30 Push press (45/33/15)
30 Good Mornings
30 Wall ball shots (20/14/10)
30 Burpees
30 Double unders