Wednesday's WOD


Skill:


Warm up and Movement Review for “Dirty 30”


3x10 - GHD Hip Extensions

**Athletes will set up the GHD so the hips are forward / off the pad and free to rotate. While maintaining their lumbar curve, athletes will flex and extend at the hip. This may be scaled to 30 Superman Holds w/ a short pause at the top of each rep.


WOD:


“Dirty 30”


For Time:

30 Box Jumps or Step-ups @24/20

30 Pull-ups / Jumping Pull-ups / Pull-up variation

30 Kettlebell Swings (35/26)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 GHD Hip Extensions

30 Wall Balls (20/14)

30 Burpees

30 Doubles or 60 Singles


SCALED:


Team or ½ Dirty 30 at 15 reps of each movement


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com