“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.

For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

Ian Krohnfeldt: http://games.crossfit.com/athlete/323149
Jenny Kawakami: http://games.crossfit.com/athlete/25068

CrossFit 707 – Benicia, CA

WODwell’s (http://wodwell.com) mission is “to create, curate, and organize videos that help athletes improve their performance on CrossFit benchmark WODs and increase their fitness.”

We make video demos for benchmark/named CrossFit WODs (workouts of the day) and collect the best demo videos made by others – to help functional athletes understand each workout, develop a strategy, and ultimately improve their fitness.

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