WHOLE30 Challenge – Baseline WOD

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Warm-up
Dynamic
Walking Quad Stretch 100ft.
Inch Worm x10

(no measure)
3 Rounds
15 Air Squats
10 Box Jumps
10 Walking Lunges

Workout of the Day
Whole 30 baseline
“Dirty Thirty”
Partner wod
Buy in –
30 cal row/plank hold (one partner rows while the other holds a plank, then switch)
*5 sec penalty for every break in the plank position (time subtracted from total time at the end)
One partner works/one rests
30 reps each person, can break it up anyway they want, but must complete all reps
before advancing to the next exercise.
Air squats
Box jumps
Pull ups
Push ups
Broad jumps
Ball slams
Sit ups
MBC (use slam ball weight)
Walking lunges
Burpees
Cash out jump rope 300 singles (for team)

kelsey

kelsey

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