Monday – 160328

Happy 30th birthday K$!

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SWOD

10 min to work up to a heavy 1 rep Overhead Squat
rest 2 min then,
Perform 1 set of 15 Overhead Squats unbroken at 65% of today’s 1 rep

WOD

“The Dirty 30” for K$’s 30th Birthday!!!
For time (20 min cap):
30 Box Jumps (24″/20″)
30 Jumping Pull Ups
30 KB Swings (35/25)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Hip Extensions
30 Wall Balls (20 to 10’/14 to 9′)
30 Burpees
30 Double Unders
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