WOD Blog
 | Tue, Oct 20 2020 |  |
 | Happy Birthday: Johnny Mo |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
102020 workout(Time) Workout “Dirty 30” 30 Box Jumps 30 Jumping Pull Ups 30 Kettlebell swings 35/26 30 Bodyweight lunges 30 Knees to elbows 30 Push Press 45#/35# 30 Good mornings 45#/35# 30 Wall balls 20/14 10’/9’ 30 Burpees 30 Double **sub step ups **sub russian **sub lunge pulses **sub sit ups or crunches on a bench **sub weight of ball and target height...flow more important **sub up down or up down to a bench **sub singles or plate hops
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