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Dirty 30'S ARCHIVE

  • Wed.6.5.19

    By CoachBo | In WOD | on June 4, 2019

    Warmup: ROM, dynamic stretches, 400 m run Strength: Bent Over Row 10 x 1-2 @ 85% WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out more »

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  • Fri.9.6.13

    By CoachBo | In WOD | on September 5, 2013

    In lieu of my birthday, we get to welcome 40’s. We’ll call this “F’ing Forties” ha!! Warmup: 400 m run For time: 40 Box Jumps 40 GHD Sit-ups 40 Kettlebell swings (53/35#) 40 Walking lunges, steps 40 Toes to Bar 40 Back Extensions 40 Wall balls 40 Burpees 40 Squats 40 Shuttle Run

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