7/21
Warm Up
400 m Run / 500 m Row
20 Sit Ups
20 Push Ups
20 Air Squats
20 Arm Circles (fwd & bk)
Dynamic
WOD
"Star Spangled Dirty Thirty"
For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 KBS (53/35)
30 Lunges
30 Knee Raises
800 m Run / 1200 m Row
30 Push Press (45/35)
30 Sit Ups
30 Wall Balls (20/14)
30 Double Unders (90 singles)
30 Burpees
Posted on Thu, July 21, 2016
by Star Spangled CrossFit