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“Quick & Dirty 30”

RX Division

30 Chest 2 Bar Pullups

30 Burpees to Plate

30 Wall Ball Shots 20/14 – 10’/9′

7 Min. Cap

Scaled & Masters Division

This WOD goes backwards – if you don’t have pull-ups, stuff or multiple ones this might be the day! Let’s work beyond the margins of our experiences. 

30 Wall Ball Shots 20/14 -10’/9′

30 Burpees to Plate

30 Pullups – Chin over Bar

7 min Cap

“Ladder Match”

This WOD is a Speed Squat Clean Ladder. Each Athlete will complete 2 Squat Cleans at a specific weight before moving on to the next weight. After the last Squat Clean the Athlete will perform as many Deadlifts in the remaining time. 3 min time cap

Rx

Men’s 165/185/205/225/245

Women’s 125/135/145/155/165

Scaled and Masters

Men’s 145/155/165/175/185

Women’s 95/105/115/125/135

Register HERE