WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all; 

SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;

WOD: “Dirty Thirty”

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

For time; Do exercises in any order; Post time; loads and strategies to comments;

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