30 Box Jumps @ 24/20
30 Jumping Pullups
30 Kettlebell Swings @ 35/18
30 Lungewalk steps
30 Push Press @ 45/30lbs
30 Back Extensions (GHD)
30 Wall Balls @ 20/15lb
30 Double Unders / 100 Single Unders
5k Run or row
Post your time to the comments.
Part two of the split, hit it hard!
DIRTY THIRTY: We will start two at a time in two minute intervals, so be ready when you’re next to start! First one to the GHD gets to use it, anyone else at the same station will do good mornings @ 45/35lbs.
Once you get to the wallballs, head outside and this is also where you will finish the workout… the jump rope will be waiting for you out there.
5K RUN: The course is just about 5K, and starts/stops at the bus stop next to lot 13 behind the Vince (the lot you will never park in unless you want to get booted). From there, head towards Bayshore Rd and get on the red running track. Take that south and you will see a sign that says “ID Card Issue” and make that right turn to head to the base gym (while running by the preschool/daycare place where the speed limit is real low), the road is Hangar Loop Drive. Go all the way through where that road curves, and turn around to go back the way you came. See the picture and link below for details:
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More pictures from the last two days on the picture page.
CrossFit HQ WOD: