By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 26TH 2016



WOD:


#dirty thirty


For time:


30 Power Cleans (205/140lbs) (Rx+225/155lbs) *About 70-75% 1RM


**UnLoaded will 30 KB Deads + 30 KB Swings


30 Bar Facing Burpees


30 Calories on AirDyne (Can use Rower if Bike being used)


STRENGTH:


Back Squat


15 minutes to work up to a heavy single.  Go by feel. If feeling good - go for it try and hit PR! If not - just get under a "heavy" load


CASHOUT:


1-3 Rds


15 Ab Mat Sit Ups (Choose weight)


20 GrassHoppers (R/L=2)


25 Flutter Kicks 


:30 Hollow Rock