4/12/2018

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (Time)

Kelsy’s Dirty Thirty Birthday WOD for Time:

30 Jumping Alternate Lunges (L/R=1)

30 Push-ups

30 BodyWeight Deadlifts

30 Air-squats (Rx+= Pistols)

30 Push Presses (35/20, Rx+=50/35)

30 Pull-ups (Rx+=15 Muscle Ups – Bar or Ring)

30 Medball Cleans (20/14, Rx+=25/20)

30 Weighted Sit-ups (Dumbbell, 20/10, Rx+= Heavier)