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Dirty 30 WOD

melmckay99
melmckay99 Posts: 358
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For my 30th birthday I needed something epic and reached out to my MFP's and came up with this list. It had to all be exercises I could do out at the cottage since I was away for the weekend:

1. 30 burpees
2. 30 bench dips
3. 30 sit-ups
4. 30 walking lunges (15 each side)
5. 30 bear walk steps
6. 30 second sprint (2X15 second sprints)
7. 30 jump squats
8. 30 mountain climbers (15 each side)
9. 30 box jumps onto picnic table seat
10. 30 second handstand hold
11. 30 spider crawl steps
12. 30 push-ups
13. 30 crab walk steps
14. 30 leg raises
15. 30 donkey kicks (15 each side)
16. 30 double unders
17. 30 deadlifts with a rock (approx wt 30lbs)
18. 30 second high knee run in place
19. 30 yoke walks with pole and bricks (approx weight = 40lbs)
20. 30 second plank
21. 30 Kettle bell swings with 20lb dumbbell
22. 30 grasshoppers (15 each side)
23. 30 log flips
24. 30 jump lunges (15 each side)
25. 30 chin-ups (assisted with legs)
26. 30 frog jumps
27. 30 overhead squats with pole
28. 30 shoulder press with 20lb dumbbell (15 each side)
29. 30 caterpillar walks
30. 30 meter kayak dash

It took me 1 hour and 34 minutes to complete :)

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