Skip to content

Wednesday, August 9, 2017

2017 August 8
by bk

Warmup: medicine ball clean practice

8 minute EMOM:
deadhang from pullup bar, 30 seconds

Conditioning:

“Dirty Thirty”

For Time: (time cap, 22 minutes)
30 double-unders
30 kettlebell swings (53lb/35lb)
30 wallball (20lb/10lb)
30 box jump (24in/20in)
30 sumo deadlift high pull (95lb/65lb)
30 pullups
30 medicine ball cleans (20lb/14lb)
30 abmat situps
30 burpees
30 double-unders

Compare to 11/30/10
Compare to 5/3/10
Compare to 2/1/10
Compare to 8/17/09

Post time to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
6 Responses leave one →
  1. Bradley Cohen permalink
    August 8, 2017

    Daaaaaaaaamn I am out of town so I can’t come! But I LOVE this WOD!!!!!

  2. Fallon permalink
    August 9, 2017

    13:45
    Mod ring rows for pull ups

  3. Justin F permalink
    August 9, 2017

    “Dirty Thirty”

    17:43 Rx

  4. Blair permalink
    August 9, 2017

    22:00, 70# KB SDHP

  5. Khoung permalink
    August 9, 2017

    14:38 Rx

  6. Kev-o permalink
    August 11, 2017

    250 reps Rx time capped at 22:00
    Wasted way too much time on pull ups or could have finished

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS