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Components

Metcon

Dustin's Dirty 30 WOD

Warm-up

1 min puppy dog
1 min seated straddle

Game time! Tik Tak Toe

Barbell/Movement Prep

Take 7-8 min to build up in weight

Partner Metcon

Metcon (Time)

Teams of 2

30 burpees
30 Power Snatches (135/95)
30 burpees
30 Clean & Jerks
30 burpees
30 BMU
30 burpees

RX+
155/105

Scaled
Less weight
C2B/Pull Ups/Ring Rows

25 min cap

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, May 14, 2022

Male Clients

Female Clients

Lacy
McKinley

0830 Members only WOD

19:52

RX except 75# snatches & jumping pull-ups. With Shayna.