150730

Pre-Wod:
5 Min EMOM:
6 x 8 Yard Sprint
5 Burpee Box Jump Over

Workout of the day for Thursday, July 30th, 2015:

A.
12 Min EMOM:
Min 1: 1-4 Rope Climb
Min 2: In Teams of 4: 12 Tire Flip Tire Jump Over
Min 3: 8 Yard Handstand Walk

B. “Dirty Thirty”
For time:
30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 53/35-lb
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45/35-lb
30 Back extensions or Good Morning 45/35-lb
30 Wall ball shots, 20/14-lb
30 Burpees
30 Double unders

*If you want to scale up with heavier weight & higher boxes. But don’t scale up if you can’t hit each set unbroken!

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