Warm-Up:
Run 1200M
50 Heel Walks
30 Jumping Jacks
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Cleans
30 In/Out Sit-Ups
20 Push-Ups
WOD: "Twice as Dirty Thirty" 2 Rounds for time / 30 Reps each
Wall Ball
Mountain Climbers
Star Jumps
Push Press
Triceps Dips
Lunges
Burpees
D-Ball Slams
Plank (30 Sec)
Jump Squats
Cool-Down:
30 Weighted G/H Sit-Ups
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