06/15/2017

SWOD:

max effort!

5 X 250 m ROW

rest as needed between attempts

WOD: Dirty Thirty

30 kb swings

30 OH walking lunges (45/25#)

30 chin ups

30 wall ball shots (20/14#)

30 GHD sit ups

30 ring dips

30 thrusters (45/33#)

30 calorie AIR ASSAULT

Just a quick reminder on the proper technique of the GHD sit up…

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