D-30

Nice way to come into the New Year...
Dirty 30...some past attempts HERE & HERE

Warm-Up
Roll/Mobilize
30s Singles
1 Rnd of STRICT Cindy

BBWU

1 Rnd of Low Intensity
6 Step-Ups & Step Downs
5 Pull Ups
5 KBS
5 Front Squats
5 TTB
5 Push Press
5 Deadlift
5 Wall Balls
5 Burpees
10 D/U
(45# Bar)

1 Rnd Mod Intensity
5 Reps...same as above but @ Working Wts

DIRTY 30
For Time:
30 Box Jumps (24/20)
30 C2B
30 KBS (55/35)
30 Front Squats (95/65)
30 TTB
30 Push Press (95/65)
30 Deadlift (95/65)
30 Wall Balls (20/14)
30 Bar-Facing Burpees
30 D/U

Casey ~ 21:00
Oz ~ 25:00
Z.Wendt ~ 24:56
Daliege ~ 21:59
tb ~ 21:20
Completion Times (*=longer rest after this round)
1:42 (10-10-10)
3:07 (10-8-4-4-4)
4:50 (8-8-8-6)
8:00* (8-8-8-6)
*did not start next till 8:45
10:30 (10-4-6-6-4)
12:30 (12-10-8)
14:11* (8-7-5-5-5)
*did not start next till 15:00
17:30* (8-7-5-5-5)
*did not start next till 18:00
19:43 (slow & consistent)
21:20

God is good!