“DIRTY THIRTY” CrossFit WOD – 11:10 Rx



“DIRTY THIRTY”: https://wodwell.com/wod/dirty-30/ (11:10 Rx) SUBSCRIBE: https://wodwell.co/yt_sub See the extended WOD un-cut: https://youtu.be/Kjw5qkECoR0 “DIRTY THIRTY” is the little sibling of the popular “FILTHY FIFTY” workout – just fewer reps per movement (30 instead of 50). But it doesn’t hurt any less; you just get to go harder and faster. Ian and Jenny both said the knees-to-elbows were where the grind started. But they had pretty different strategies, with Ian breaking up movements to moderate the work, whereas Jenny said she pushed past her targets, even on the first set of a movement. It worked for her, as she finished in 11:10. “DIRTY THIRTY” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Kn



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