January 27, 2012

Christy’s Dirty 30 Birthday WOD
200m run
30 ohs
200m run
30 kb taters
200m run
30 pushups
200m run
30 sit ups
200m run
30 push jerks
200m run
30 air squats
200m run
30 russian kb swings
200m run
30 hps
200m run
30 sts
200m run
30 sit thrus
Get as far as possible in 30 mins
if you finish start over from the top
(45/33)
(16/12)

Scale 1:
Pipe O-Squat
Knee Push-Ups

Rx
Jack: 1 + OHS + 200
Brian Q: 1 + OHS + 200
Nate: 1 + 200
Michele: 1 + 200
Scott: 1 + 200
Derek: 1
Peggy: Sit Thru
Ian: Sit Thru
Ryan: STS + 200
Shay: STS
Taylor: HPS + 200
JZ: 20 HPS
Betsy:

Scale 3
Kate: 1 + OHS + 200
Jarah: 1
LoriE: 1
T-Mac: STS
Lucke: STS
B-Day Girl: HPS
Heather: 25 HPS
Corene:

Strength Class
Wendler
Bench and Dead 3′s
Matt Shay Will Give the last Strength Class An Awesome Adventure in Strength Programming
Surprise WOD
Brian

Skills
Presses: Shoulder Press, Push Press, Push Jerk,
Thruster

21-15-9
Thrusters
Burpees
Heidi
Matt
Rian
Becky