Sean

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“Dirty 30”
For Time:
30 Box Jumps (24,20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14)
30 Burpees
30 Double Unders

Option 2:
“Dirty 30”
For Time:
30 Box Jumps (24,20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53,35)
30 Front Squats (95,65)
30 Toes to Bar
30 Push Press (95,65)
30 Deadlifts (95,65)
30 Wall Balls (20,14)
30 Burpees
30 Double Unders

Option 3:
“Dirty 30”
For Time:
30 Box Jumps (20,12)
30 Jumping pull-ups
30 Kettlebell Swings (35,26)
30 Front Squats (75,50)
30 TKnees to 90 or toes to barbell
30 Push Press (75,50)
30 Deadlifts (75,50)
30 Wall Balls (14,10)
30 Burpees
60 Single Unders

Post WOD
Thorasic spine roll out 5 minutes.

CFS Brief:
Whole Life Challenge Starts January 20th.  There is still time to join in!
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This challenge is 41 floors (789 steps)!

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