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Friday 8/28/15

27
Aug

Friday 8/28/15

Box News: Beach WOD this Saturday at 9:30 AM. Pass-a-Grille Beach: immediately north of Paradise Grille/ the restrooms. Barbell and Fundamentals will still be at the same time. Don’t forgot about 9AM Sunday Boot Camp!

 

Performance

“Dirty Thirty”

For time:

30 Box jumps 24″/20″

30 Jumping pull-ups

30 Kettlebell swings 53/35#

30 Walking lunges

30 Knees-to-elbows

30 Push press 45/35#

30 Hip extensions

30 Wall balls 20/14#

30 Burpees

30 Double-unders

 

Fitness

For time:

30 Box step-ups

30 Jumping pull-ups

30 Kettlebell swings

30 Walking lunges

30 V-ups

30 Dumbbell push press

30 Superman holds

30 Wall balls

30 Burpees

30 Barbell hops

Cut down reps if needed.

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