WOD – Saturday 23 July 2016

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As some of you are aware, Kaino is coming of age and turning 30 on Monday. To celebrate this auspicious event, he decided to come up with a memorable, symbolic, soul-crushing WOD (see below). For those who want to join Kaino and do the WOD as an individual, he will be doing it from 7am. Because it is such an epic workout, you will have the following 8am session to continue it should you not be able to finish in 1 hour.

For the regular 8am session the WOD has been modified to a team of 3, 45 min AMRAP.

Enjoy!

WORKOUT OF THE DAY

METCON

In teams of 3, 45 min AMRAP:

Kaino’s Hurty Dirty Thirty 30’s birthday WOD

30 Burpees
30 Double unders
30 Box jumps (24/20)
30 Wall balls
30 Push ups
30 Deadlifts (80/60)
30 Front rack lunges (40/25)
30 Good mornings (using same bar)
30 Pull Ups
30 KBS (32/20)
30 Overhead Squats (40/25)
30 Tire flips / in out tire jumps
30 Ring Dips
30 Russian Twist (24/16)
30 Sit-ups
30 Hang Power Clean (50/30)
30 S2OH (50/30)
30 Cal Row
30 Toes-to-Bar
30 Jumping Squats (40/25)
30 Chest to Bar
30 Thrusters (40/25)
30 lateral Ring rows
30 Hang Power Snatch (50/30)
30 Back Squat (50/30)
30 Jumping lunges
30 Sump Deadlift High Pull (40/25)
30m walking lunge with KB (32/20)
30 Cal Air dyne

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About AB

Crossfit Coach

Posted on July 23, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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