Friday April 18, 2014 (Alternate)

This WOD is a special request from Lane.

Warm up

Stretch

Run 400m outside

3 rounds of

   5 DB thrusters

   5 pull-ups

   5 KBS

Demo and practice movements. Find WOD weight

WOD

The Dirty Thirty

30 Box Jumps

30 Pull Ups

30 KB swings

30 Lunges

30 Knees to elbows

30 Push Press 45/35 lbs

30 Back extension

30 Thrusters

30 Burpees

30 Double Unders

Alternate Movements

Pull Ups - lat pull downs

Knees to elbows - Knee raises while hanging from bar, Roman chair, decline situps, situps

Double Unders - 3-to-1 single unders (90 single unders)