400M Run

30’ walking lunge

30’ inchworm

Box step ups x 5




-5 push ups

-7 sit ups

-10 Squats



Prep for WOD movements


“Dirty Thirty”

For Time:

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 American Kettlebell Swings (35/26)

30 Walking Lunges

30 Knees-to-Elbows

30 Push Press (45/35)

30 Back Extensions (or empty bar good mornings)

30 Wall Balls (20/14) (or thrusters 95/65)

30 Burpees

30 Double Unders

So, this is the little brother to the CF benchmark WOD, “Filthy 50”.  With the reps shortened to 30 each, the goal is to push through this a bit faster than you would the Filthy 50.  If you can’t go unbroken in a movement, try to stick with huge chunks.  Aim for 20 minutes or less for your time today.



Scaling Options:

Box height -> 20/26 -> as needed

Jumping Pull Ups -> Table Row*

KB weight -> 26/15 -> as needed

Walking Lunge -> in-place lunge -> air squat

Knee2Elbow -> Hanging Knee Raise -> Laying Knee raise -> V-Ups

Bar weight -> as needed

Med ball weight -> 14/10 -> as needed

DUs -> 60 Single Unders

*Video courtesy of Andrew Heming.  If you are limited on equipment, this is a good alternative for pull ups, table rows


Cool Down:

5 x Downward Dog into Cobra, into Child’s Pose


* Hold each position for 15 seconds   

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