"Crouch" Modified Dirty Thirty Workout
Warmup
400m Run
2x
KB Swings
Goblet Squats
Pushups
Good Mornings
WOD - Crouch's 30th Birthday
30 reps of each
Burpees
Back Squats 135#
T2B
Deadlift 135#
Row 30 cal damper at 10.
KB Push Press 35#
Hand Release Push-ups
Pull-ups
Ab Mat Sit-ups
Double Unders or 90 Singles
Vicious WOD... Much harder then a Normal Dirty Thirty. All was Prescribed except for DU's
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